October 2020

WOD 5 Clean & Jerk (60% 1RM) 15 Medicine Ball Clean (9/6) 15 Bar-facing Burpee (5 rounds) For scaling and detailed description, see the Zen Planner app.

WOD Run 400m 21 Hollow Rock 7 Bar Muscle-up 3 rounds (18 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 15/10 Row calories 15 Single-arm Dumbbell Power Snatch (22.5/15) 7 rounds (30 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘JERRY’ Run 1.6k Row 2000m Run 1.6k (31 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD J.T. Handstand push-up Ring dip Push-up 21-15-9 rep (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 40 Strict Pull-up 30 Squat Snatch (65% 1RM) 20 Deadlift (70% 1RM) (25 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 50 Double Under 25/18 Row calorie 50m Dumbbell Farmers Carry (22.5/15) 25/18 Row calorie 50m Walking lunge (no weight) 25 Burpee 2 rounds (30 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 25 Clean & Jerk 5 Rope climb 20 Clean & Jerk 4 Rope climb 15 Clean & Jerk 3 Rope climb (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 50 Sit-up Handstand walk 15m 40 Sit-up Handstand walk 12m 30 Sit-up Handstand walk 9m 20 Sit-up Handstand walk 6m 10 Sit-up Handstand walk 3m (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Power Clean Bent Over Row Front Squat Shoulder-to-Overhead (8 rep, 7 rep, 6 rep, 5 rep) *Rest 1:30 between rounds For scaling and detailed description, see the Zen Planner app.