• Mazen Nassar

WOD-2/7/18


Warm-up


• 200 meter run 3 rounds:


• 20 sec Arm Circles Forward • 20 sec Arm Circles Backwards • 20 sec Pike Stretch • 20 sec Straddle Stretch 3 rounds: • 10 Dive-bomber push ups • 5 Candlesticks
• 10 Bridges Strength


Shoulder Press • 5 reps at 60% • 3 reps at 70% • 1 rep at 80% Then test 1 rep max Core
   Tabata


• Arch Hold • Hollow Body Hold Conditioning


Every 3 min for 15 min: • 15 Push Press 75/55 • 15 Pull-ups • Max Burpees over Bar 


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WOD-10/27/20 and 5 pm Zoom link.

Warm up: 20 jumping jacks 10 burpees 20 kettle bell swings 10 goblet squats Mobility: 2x 30 seconds Spiderman lunge Pigeon pose Straddle Couch Strength: Back Squat 1 X 10 @ 50% 5 X 5 @ 70% 1 + @