December 2020

WOD In teams of 2; 5 Burpee 7 Kettlebell Swings (16/12) 9/6 Row Calorie 30 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.

WOD 30 Double-under 5 Hang Power Clean (60/42.5) 5 V-up 10 rounds (17 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 21 Sit-up 7m Handstand Walk or 1 Box Around-the-World 3 Clean & Jerk (60%-70% 1RM) 7 rounds (17 minute cap) For scaling and detailed description, see the Zen Planner app.

PARTNER WOD In teams of 2; 12 Deadlift (102.5/70) 12 Ring Dip Run 200m (4 rounds each) *Relay style (P1 completes 1 full rnd, then P2 goes). For scaling and detailed description, see the Zen Planner app.

WOD ‘The Filthy Fifty’ Box Jump Jumping Pull-up Kettlebell swing (16/12) Walking lunge Knee-to-elbow Push press (20/15) GHD back extension (or barbell good morning) Wall ball Burpee Double under Complete 50 reps of each before moving on to the next (40 minute cap) For scaling and detailed description, see the Zen Planner app. Compare to: 24/12/2019

WOD Run 400m 100m Dumbbell Farmers Carry (22.5/15) 10m Handstand Walk 4 rounds (20 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Overhead Squat 2-2-2-2-2-2-2 rep For scaling and detailed description, see the Zen Planner app.

WOD 27-21-15-9 rep Row calorie Russian Kettlebell Swing (32/24) GHD Sit-up Burpee Box Jump Over (60/50) (30 minute time cap) For scaling and detailed description, see the Zen Planner app.

WOD 50 Double-under 15 Dumbbell Push Press (22.5/15) 15m Dumbbell Walking Lunge Run 400m Dumbbell Walking Lunge 15 Dumbbell Push Press 50 Double-under *Rest 3 min (2 rounds) For scaling and detailed description, see the Zen Planner app.

WOD Run 1.6k Then, 25 Push-up 15 Hang Power Clean (42.5/30) 15 V-up 4 rounds (24 minute cap) For scaling and detailed description, see the Zen Planner app.