January 2021

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

WOD 100 Double-under 25 Dumbbell Push Press (22.5/15) 25 Knee-to-elbow 75 Double-under 20 Dumbbell Push Press 20 Knee-to-elbow 50 Double-under 15 Dumbbell Push Press 15 Knee-to-elbow (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Run 400m 10 Bar Muscle-up 10 Overhead Squat (60% 1RM) 3 rounds (17 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Clean & Jerk 3-3-3-3-3 rep For scaling and detailed description, see the Zen Planner app.

WOD 7 Burpee Sprint 100m Rest 2 minutes (7 rounds) For scaling and detailed description, see the Zen Planner app.

WOD Run 800m 21 Back Squat (60/42.5) Run 600m 15 Back Squat Run 400m 9 Back Squat (20 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 2 Muscle up 4 Handstand push up 8 Kettlebell swing (32/24) 20 minute AMRAP (as many rounds as possible) SCALING: We’ve got scaling options for the muscle up and handstand push up. Compare to: 26/09/2018 For scaling and detailed description, see the Zen Planner app.

WOD Part 1; 9 Power Snatch (60% 1RM) 9/6 Row Calorie (3 rounds) Rest 5 minutes Part 2; 9 Power Clean (50% 1RM) 9/6 Row Calorie (3 rounds) For scaling and detailed description, see the Zen Planner app.

WOD Run 200m 12 Front Squat (65% 1RM) Run 200m 35 GHD Sit-up Run 200m 70m Walking Lunge Run 200m 35 GHD Sit-up Run 200m 12 Front Squat Run 200m (20 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 21-15-9 rep; Shoulder-to-Overhead (60/42.5) Chest-to-bar Pull-up (10 minute cap) For scaling and detailed description, see the Zen Planner app.