October 2020

PARTNER WOD Teams of 2; Partner A: Shuttle Sprint (10 x 10m) Partner B: Shuttle Sprint (10 x 10m) 20 minute AMRAP For scaling and detailed description, see the Zen Planner app.

WOD Part 1; 7 Strict Ring Dip 7 Strict Knee-to-elbow (7 rounds) Rest 3 minutes Part 2; 7 Kettlebell Swing (32/24) 7 Burpee (7 rounds) For scaling and detailed description, see the Zen Planner app.

WOD Overhead Squat 9-7-5-3-1 rep For scaling and detailed description, see the Zen Planner app.

WOD Run 800m 60 Double-under 30 Sit-up 1 min Plank hold 3 rounds (30 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 3 Dumbbell Clean & Jerk (22.5/15) 5 Pull-up 7 Push-up 9 Air Squat 20 minute AMRAP (as many rounds as possible) Partner version: Teams of 2; 9 Dumbbell Clean & Jerk (22.5/15) 15 Pull-up 21 Push-up 27 Air Squat *Rest while partner works (5 rounds) For scaling and detailed description, see the Zen Planner

WOD 30 seconds max calorie Row Rest 1:30 (5 rounds) 15 seconds max calorie Row Rest 1:45 (5 rounds) For scaling and detailed description, see the Zen Planner app.

WOD Deadlift (82.5/60) Box Jump (60/50) 21-15-9-6-3 rep (10 minute cap) For scaling and detailed description, see the Zen Planner app.

PARTNER WOD Teams of 2; 3 Rope Climb 400m Run *Rest while partner works (5 rounds each) For scaling and detailed description, see the Zen Planner app.

WOD 100 Single-under 25 Wall Ball (9/6) 7 Front Squat (55% 1RM) 3 rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Handstand Push-up V-up Hang Power Clean (60/42.5) 21-15-9 rep (10 minute cap) For scaling and detailed description, see the Zen Planner app.