February 2020

WOD Dumbbell Complex 3 Front Squat + 2 Thruster + 1 Push Press As heavy as possible Then, 10 Handstand Push-up 8 DB Front Squat (22.5/15) 6 DB Thruster 4 DB Push Press 18 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD 50 Back Squat (85/62.5) *Every time you put the barbell down, perform 5 Over-under (60/50) (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 75 Alt. Step-ups onto a Plate (20/10) with barbell (bodyweight) 25 Hip Extension 12 DB Power Clean (22.5/15) Rest 2 minutes 4 rounds (20 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 200m Overhead Medicine Ball Carry (9/6) Then: 30 Wall Ball 20 MB Sit-up 3 rounds 200m Overhead Medicine Ball Carry (20 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Row 25/15 calorie 10 Push Press (52.5/35) 10 Burpee With time remaining in 5 minutes, perform: Alternating DB Turkish Get-up (17.5/12) 3 rounds (15 minutes) *Your score is the total number of TGU across the 3 rounds. For scaling and detailed description, see the Zen Planner app.

WOD Overhead Squats 5-4-3-2-1 rep * Optional Finisher Tabata Handstand Hold Tabata Pistol 8 rounds (4 rounds of each) For scaling and detailed description, see the Zen Planner app.

WOD Run 800m 25 Pull-up Run 600m 10 Bar Muscle-up Run 400m (20 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 21-15-9 Front Squat (60/42.5) Deadlift 40 Unbroken Kettlebell Swing after each round (24/16) (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 30 sec. Lateral Burpee Over Bar 30 sec. Power Snatch (35/25) 30 sec. Rest 10 rounds (15 minutes) For scaling and detailed description, see the Zen Planner app.

WOD 18 Box Jump (60/50) 15 Front-rack DB Walking Lunge (20/12) 12 Box Jump 9 Single-leg squat (each side) 3 rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.