September 2020

WOD Teams of 2; 30 Wall Ball (9/6) 15 Dumbbell Clean & Jerk (22.5/15) (3 rounds each) *Rest while partner works. For scaling and detailed description, see the Zen Planner app.

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

WOD 12 Dumbbell Squat (22.5/15) 100m Dumbbell Farmers Carry 20/15 calorie Row (25 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘ANNIE’ Double-under Sit-up 50, 40, 30, 20, 10 rep (14 minute cap) Compare to: 14/01/2019 For scaling and detailed description, see the Zen Planner app.

WOD Run 5k (30 minute cap) Compare to: 17/07/2019 For scaling and detailed description, see the Zen Planner app.

WOD ‘THE SEVEN’ 7 Handstand Push-up 7 Thruster (60/42.5) 7 Knee-to-elbow 7 Deadlift (110/75) 7 Burpee 7 Kettlebell Swings (32/24) 7 Pull-up 7 rounds (35 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 2 Hang Power Snatch (42.5/30) 20m Shuttle Run 4 Hang Power Snatch 40m Shuttle Run 6 Hang Power Snatch 60m Shuttle Run ….. Add 2 reps + 20m each round. 8 minute AMRAP (as many reps as possible) For scaling and detailed description, see the Zen Planner app.

WOD Power Clean 3-3-3-3 rep Front Squat 2-2-2-2 rep Squat Clean 1-1-1-1 rep For scaling and detailed description, see the Zen Planner app.

WOD 50 Double Under 25 Russian Kettlebell Swing (24/16) 15 Walking Lunge 10 Ring Dip 4 rounds (18 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 6 Toe-to-bar Max calorie Row, 12 seconds Every 2 minutes (10 rounds) For scaling and detailed description, see the Zen Planner app.