November 2020

WOD 3 Chest-to-bar Pull-up 6 Hand Release Push-up 9 Russian Kettlebell Swing (32/24) 12 Wall Balls (9/6) 15 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD Run 400m 21 Bar-facing Burpee Run 400m 15 Bar-facing Burpee Run 400m 9 Bar-facing Burpee (15 minute cap) For scaling and detailed description, see the Zen Planner app.

PARTNER WOD Teams of 2; 10 Overhead Squat (65% 1RM) Row 1000m (3 rounds) *P1 goes, then P2. Rest while partner works. For scaling and detailed description, see the Zen Planner app.

WOD 50 Sit-up 5 Rope Climb 40 Sit-up 4 Rope Climb 30 Sit-up 3 Rope Climb 20 Sit-up 2 Rope Climb 10 Sit-up 1 Rope Climb (20 minute cap) *Rx = legless rope climbs x 2 (10, 8, 6, 4, 2 rep). *Scaled = 25, 20, 15, 10, 5 rep Strict pull-up. For scaling and

WOD 4 Power Clean (92.5/65.5) 4 Front Squat 4 Shoulder-to-Overhead 4 rounds (10 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘Death by Row Calorie’ 1 calorie in the 1st min 2 calories in the 2nd min 3 calories in the 3rd min … For as long as possible. For scaling and detailed description, see the Zen Planner app.

WOD 40 Double-under 7 Hollow Rock 6m Handstand Walk 5 Hang Power Clean (70/47.5) 7 rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 35 Wall Ball (9/6) 30 Pull-up 25 Box Jump (60/50) 20 Bar-facing Burpee 15 Thruster (42.5/30) 2 rounds (19 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 20 Dumbbell Deadlift (22.5/15) 10 V-up 8 Strict Ring Dip 5 rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 1 Snatch, Every 2 min (30 minutes) *60%-80% of 1RM For scaling and detailed description, see the Zen Planner app.