February 2020

WOD In Partners: 100 Push-up 100 Goblet Squat (24/16) * Break up however you like; both teammates can be working on separate movements at once. * Finisher Medicine Ball 200m Run 20 MB Toe Tap 20 MB Clean 20 MB Plank Roll 20 MB Lunge + Torso Twist 20 MB Ground-to-Overhead 20 MB Sit-up + […]

WOD ‘HEAVY NANCY’ 400m Run 15 Overhead Squat (60/42.5) 5 rounds (20 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 200m Single-arm Farmers Carry – Left (22.5/15) 1-min. Supine Plank Hold 12 Burpee Box Jump-over (60/50) 200m Single-arm Farmers Carry – Right 1-min. Plank Hold 16 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD Press 5-5-5 rep Push Press 3-3-3 rep Push Jerk 1-1-1 rep For scaling and detailed description, see the Zen Planner app.

WOD 20 Shuttle Run (10 m) 20 Slam Ball (9/6) 8 minute AMRAP (as many rounds as possible) Rest 2 minutes 5 Bear Crawl (10 m) 10 Slam Ball (12/9) 8 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

HERO WOD 66 Deadlift (50/35) 66 Box Jump (60/50) 66 Kettlebell Swing (24/16) 66 Knee-to-elbow 66 Sit-up 66 Pull-up 66 Thruster (25/15) 66 Wall Ball (9/6) 66 Burpee 66 Double-under (40 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Min. 1: Double-under Min. 2: Push Jerk (42.5/30) Min. 3: Box Jump (60/50) Min. 4: Rest 5 rounds (20 minutes) For scaling and detailed description, see the Zen Planner app.

WOD 50 Air Squat 10 Strict Pull-up 3 rounds (10 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 1 Deadlift 1 Hang Power Clean 1 Power Clean (15 minutes) *Record heaviest set Then: 1-min. on/1-min. off: Power Clean (60/42.5) 5 rounds For scaling and detailed description, see the Zen Planner app.

WOD 500m Row 400m Run 16 Inverted Ring Row 3 rounds (20 minute cap) For scaling and detailed description, see the Zen Planner app.