WOD
35 Double-under
25 Medicine ball Hip Extension (9/6)
25 Medicine ball Thruster
4 rounds (14 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

WOD
Split Squat
4-4-4-4 rep (each leg)

*Optional finisher;
For time:
50/40 calorie Row
50 Overhead Plate Jumping Lunge (each leg = 1 rep) (10/5)
(10 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

Project Snatch
10 minutes

WOD
3m (2 mats) Handstand Walk
2 Alternating kettlebell snatch (20/12)
Each round, add 1.8m (1 mat) to HS Walk and 2 KB Snatch
10 minutes AFAP (as far as possible)

For scaling and detailed description, see the Zen Planner app.
(more…)

WOD OPEN 20.5
For time, partitioned any way:
40 Ring muscle-up
80 calorie row
120 Wall-ball (9/6)
20 minute time cap

For scaling and detailed description, see the Zen Planner app.
(more…)

Plate warmup
10 minutes

HERO WOD
5 Deadlift (125/82.5)
13 Push-up
9 Box Jump (60/50)
30 minute AMRAP (as many rounds as possible)

For scaling and detailed description, see the Zen Planner app.
(more…)

Coach-led warmup
10 minutes

Project Snatch #3
10 minutes

WOD
75 Double-under
8 Over-under (60/50)
16 Medicine ball sit-up (9/6)
10 minute AMRAP (as many rounds as possible)
75 Double-under

For scaling and detailed description, see the Zen Planner app.
(more…)

Coach-led warmup
10 minutes

WOD
In partners:
100 Dumbbell Walking Lunge (17.5/12.5)
While one person is working, the other person holds the bottom of a Squat.

100 Toe-to-Bar
While one person is working, the other person hangs on the Pull-up bar.

100 Double Dumbbell Ground-to-Overhead
While one person is working, the other person is holding a Handstand.

(25-30 minutes)

For scaling and detailed description, see the Zen Planner app.
(more…)

WOD
Squat Clean and Jerk
3-3-3-5-5-5 rep

For scaling and detailed description, see the Zen Planner app.
(more…)

Partner warmup + hip mobility
15 minutes

WOD
Perform 1 round every 90 seconds:
Odd rounds:
10 Back Squat (42.5/30)
Run 100m

Even rounds:
15 Slam Ball (12/9)
Run 100m

15 minutes (5 rounds)

For scaling and detailed description, see the Zen Planner app.
(more…)

WOD OPEN 20.4
30 Box Jump (60/50)
15 Clean and Jerk (43/29)
30 Box Jump
15 Clean and Jerk (61/38)
30 Box Jump
10 Clean and Jerk (83/52)
30 Single-leg squat
10 Clean and Jerk (102/65)
30 Single-leg squat
5 Clean and Jerk (124/79)
30 Single-leg squat
5 Clean and Jerk (142/93)
20 minute time cap

For scaling and detailed description, see the Zen Planner app.
(more…)

Shoulder prep warmup
10 minutes

Project Snatch #1
10 minutes

WOD
In partners;
400m Kettlebell Farmers Carry (24/16 kg)
25 Parallette Pass-through
3 rounds (20 minutes)

*P1 starts off carrying both KBs. Every time you need to put the KBs down and switch with your partner, both perform 10 Russian KB Swings before starting again.

For scaling and detailed description, see the Zen Planner app.
(more…)

Partner warmup
10 minutes

Strength
Bench Press
5 x 5 rep

WOD
12 Sumo deadlift high-pull (42.5/30)
9 Hang Power Snatch
6 Overhead Squat
5 rounds (10 minutes)

For scaling and detailed description, see the Zen Planner app.
(more…)

Happy Halloween!

Coach-led warmup
10 minutes

LUCKY 13 PUMPKIN PARTNER WOD
In partners, perform (you go-I go);
13 Pumpkin (Medicine ball; 9/6) Deadlift
13 Lunge with pumpkin overhead
13 Pumpkin Goblet Squat
13 Pumpkin Wall Ball
13 Pumpkin Slam Ball
13 Pumpkin Partner Sit-up Throw
130m Pumpkin Carry in Partners
24 minute AMRAP (as many rounds as possible)

For scaling and detailed description, see the Zen Planner app.
(more…)

Partner warmup + mobility
20 minutes

WOD
100m Run
100m Row
20 Double-under
200m Run
200m Row
40 Double-under
Each round, add 100m of Running and Rowing, and 20 Double-under.
16 minutes AFAP (as far as possible)

For scaling and detailed description, see the Zen Planner app.
(more…)

Coach-led warmup
15 minutes

WOD
0-3 minutes Perform:
30 Burpee over Barbell

3-6 minutes Perform:
40 Barbell Cossack Squat (35/25)

6-9 minutes Perform:
2 minute L-Sit

Then, 9+ minutes Perform:
10 Burpee Over Barbell
10 Barbell Cossack Squat
3 rounds (12-14 minutes)
(*Your score is the time to complete this last couplet)

For scaling and detailed description, see the Zen Planner app.
(more…)

WOD OPEN 20.3
21 Deadlift (102/70)
21 HSPU
15 Deadlift
15 HSPU
9 Deadlift
9 HSPU
21 Deadlift (143/93)
15m Handstand Walk
15 Deadlift
15m Handstand Walk
9 Deadlift
15m Handstand Walk
(9 minute cap)

For scaling and detailed description, see the Zen Planner app.
(more…)

Coach-led warmup + mobility
15 minutes

WOD
50 Burpee Pull-up
Every minute perform:
25m Bear Crawl
(10-15 minutes)

For scaling and detailed description, see the Zen Planner app.
(more…)

Coach-led warmup
15 minutes

HERO WOD 
5 Wall Ball (9/6)
3 Handstand Push-up
1 Power Clean (82.5/60)
30 rounds (20-25 minutes)

For scaling and detailed description, see the Zen Planner app.
(more…)

Partner warmup + mobility
15 minutes

WOD
400m Run
400m Medicine ball carry run (9/6)
Rest 1 minute
3 rounds (15-20 minutes)

For scaling and detailed description, see the Zen Planner app.
(more…)

Tabata warmup
10 minutes

Shoulder prep
5 minutes

WOD
Split Jerk
5 x 1 rep

*Optional finisher
HSPU challenge; complete 25 HSPU as quickly as possible.

For scaling and detailed description, see the Zen Planner app.
(more…)

Coach-led warmup
15 minutes

Workout prep
10 minutes

WOD ‘San Francisco Crippler’
30 Back squat (at bodyweight)
Row or run 1k

For scaling and detailed description, see the Zen Planner app.
(more…)

WOD OPEN 20.2
4 Dumbbell thruster (22.5/15)
6 Toe-to-bar
24 Double-under
20 minute AMRAP (as many reps as possible)

For scaling and detailed description, see the Zen Planner app.
(more…)