November 2020

WOD 9/6 Row calories 7 Hand-release Push-up 5 Knee-to-elbow 15 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD Deadlift 2-3-5-10-2-3-5-10 rep For scaling and detailed description, see the Zen Planner app.

PARTNER WOD Teams of 2; 21 Wall Ball (9/6) 18 Pull-up 15 Kettlebell Swing (24/16) 12 Handstand or Pike Push-up (4 rounds each) For scaling and detailed description, see the Zen Planner app.

WOD Run 5k (30 minute cap) From ramp at gym to Colonial Road and back; 5 times. This can be scaled to less kilometers if running 5k does not match your current fitness level. Compare to: 15/09/20 For scaling and detailed description, see the Zen Planner app.

WOD Run 400m Then, 15-12-9-6-3 Rep Deadlift (102/70) Box Jump (60/50) Run 400m (16 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 10/7 Row calories 100m Dumbbell Farmers Carry (22.5/15) 10 Dumbbell Push Press 10/7 Row calories *Rest 2 minutes (6 rounds) For scaling and detailed description, see the Zen Planner app.

WOD 100 Double-under 30 Knee-to-elbow 15 Back Squat (65% 1RM) 100 Double-under 24 Knee-to-elbow 12 Back Squat 100 Double-under 18 Knee-to-elbow 9 Back Squat (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘Isabel’ 30 Snatches (60/42.5) Compare to: 23/11/18 For scaling and detailed description, see the Zen Planner app.

WOD Run 200m 10m Dumbbell Front Rack Lunge (22.5/15) 5 Ring Muscle-up Run 200m 10 Dumbbell Thruster 5 Ring Muscle-up 3 rounds (20 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Clean & Jerk 4-4-4-4-4 rep For scaling and detailed description, see the Zen Planner app.