March 2020

WOD 4 minutes: 5 Plate Ground-to-overheads (20/10) + 15-sec. Hold Overhead 3 minutes: Shuttle Runs (20m) 2 minutes: Box Jumps (60/50) 1 minute: Handstand Hold 2 minutes: Box Jumps 3 minutes: Shuttle Runs 4 minutes: 5 Plate Ground-to-overheads + 15-sec. Hold Overhead (20 minutes) For scaling and detailed description, see the Zen Planner app.

WOD Sumo Deadlift 1-1-1-1-1-1-1 rep For scaling and detailed description, see the Zen Planner app.

HAPPY ST. PATRICK’S DAY! ♣ WOD 17 Russian Kettlebell Swing (24/16) 17 Ring Push-up 17 Triple-under or 21 Double-under or 63 Single-under 3 rounds (8 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 5 Front Squat 5 Push Jerk (52.5/35) 3 rounds 7 Strict Pull-up 15 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD 200m Medicine Ball Carry (9/6) 12 Double Dumbbell Alternating Push Press (20/12) 12 MB Clean 12 Devil’s Press 12 MB Overhead Sit-up 12 DB Clean & Jerk 200m DB Farmer’s Carry 30 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

Max Broad Jump 15 minutes WOD 30 Front-rack Reverse Lunge (42.5/30) 60 Lateral Bar Jump-over 30 Barbell Wiper (8 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD In a 10 minute window: Find a heavy 3 rep Hang Power Clean Then, 6 Hang Power Clean (82.5/55) As many Wall Ball reps as possible in the remainder of 2 minutes (9/6) 5 rounds (20 minutes) For scaling and detailed description, see the Zen Planner app.

WOD 5 Burpee Box Jump (60/50) 10 Toe-to-bar 15 GHD Hip Extension 5 rounds (12 minutes) For scaling and detailed description, see the Zen Planner app.

WOD Back Squats 5-5-5 rep Front Squats 5-5-5 rep For scaling and detailed description, see the Zen Planner app.

WOD Row 500m 20 Alternating Dumbbell Power Snatch (22.5/15) Rest 2 minutes 4 rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.