• Mazen Nassar

WOD-2/5/18


Warm-up


• 300 m Row 3 rounds: • 10 Sampson Lunges  • 10 Curtsy squats 3 rounds:

• 30 sec Kick Stand • 30 sec Rig asst pigeon • 30 sec Squat hold 

Strength


Back Squats • 3 reps at 70% of 1RM • 3 reps at 80% of 1RM • 1 + reps at 90% of 1RM Conditioning


4 rounds for time: • 10 Snatches 75/45 • 10 HSPU

• 10 muscle ups Burn out: 

Core


4 rounds: • 30 Clams each side • 15 V-Ups  


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No zoom class today. Back tomorrow!

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc

WOD/10/20/20 and 5pm Zoom link

Warm Up: 20 Jumping Jacks 10 Stationary Toy Soldiers 5 Stationary Inchworms x 2 push ups 10 Hollow Rocks 20 Squats 10 Scap. Pull ups 10 Tic Tocs (Beat Swings) 10 PVC Passthroughs 10 PVC Around the Wor