January 2021

WOD Run 400m 15 Clean & Jerk (60/42.5) 6 Rope Climb Run 400m 12 Clean & Jerk 4 Rope Climb Run 400m 9 Clean & Jerk 2 Rope Climb (18 minute cap) *Scale rope climbs to Strict pull-ups; 12-9-6 rep.

PARTNER WOD In teams of 2; 150/120 calorie Row 100 Hang Power Snatch (50%-60% 1RM) For scaling and detailed description, see the Zen Planner app.

WOD ‘Tabata This!’ Tabata Row Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata Sit-up (24 minutes) For scaling and detailed description, see the Zen Planner app.

WOD Part 1 Deadlift (82.5/60) Row Calorie 15-12-9 rep Rest 5 minutes Part 2 Deadlift (82.5/60) Row Calorie 12-10-8 rep For scaling and detailed description, see the Zen Planner app.

WOD Buy-in: 100 Single-unders 1 min Plank Hold Then; 20m Handstand Walk/3 Box Around-the world 20 Push Press (52/35) 15m Handstand Walk/2 Box Around-the world 15 Push Press 10m Handstand Walk/1 Box Around-the world 10 Push Press Buy-out: 100 Single-unders 1 min Plank Hold (16 minute cap) For scaling and detailed description, see the Zen

WOD Power Clean 3-3-3-3 rep Front Squat 2-2-2-2 rep Squat Clean 1-1-1-1 rep Compare to: 11/09/2020 For scaling and detailed description, see the Zen Planner app.

WOD ‘HELEN’ Run 400m 21 Kettlebell Swing (24/16) 12 Pull-up 3 rounds (12 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Shoulder Press 1-1-1-1-1 rep Push Press 3-3-3-3-3 rep Push Jerk 5-5-5-5-5 rep For scaling and detailed description, see the Zen Planner app.

WOD 8 Strict Pull-up 8 Kipping Pull-up 15m Front Rack Lunge (60/42.5) 15 Toe-to-bar 18/12 Row Calorie Rest 3 minutes (4 rounds) For scaling and detailed description, see the Zen Planner app.

WOD 7 R-arm Kettlebell Snatch (pick load) 7 Kettlebell-facing Burpee 7 L-arm Kettlebell Snatch 7 Kettlebell-facing Burpee 7 rounds (17 minute cap) For scaling and detailed description, see the Zen Planner app.