• Mazen Nassar

WOD-2/14/18


Warm-up • 400 meter run 3 rounds: • 30 sec Tricep stretch • 30 sec Pigeon Pose • 30 sec Goblet Squat Hold • 30 sec Standing Toe Touch 3 rounds: • 3 Burpees • 5 Jumping Jacks • 7 Air Squats Strength Front Squat • 5 reps at 40% of 1RM • 5 reps at 50% of 1RM • 5 reps at 60% of 1RM Back Squat • 5 reps at 40% of 1RM • 5 reps at 50% of 1RM • 5 reps at 60% of 1RM Core 3 rounds: • 10 Evil wheels • 20 Hollow rocks Conditioning Annie 50-40-30-20-10 

Double Unders 

Sit ups  


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WOD-9/24/20 and 5pm Zoom class

Warm up: 2 mins Jump rope 2 Rounds: 10 Ring rows 10 Back extensions 10 Inch worms 2 scapular push ups Mobility: 1 min Kick stand stretch Couch Core: Tabatta Clams Strength: 4x10 Bent-Over Row 135/95 I

WOD-9/23/20 Zoom link for 5pm class

1 round • 15 Jumping Jacks • 15 Air Squats • 10 Spider man Push Ups Core Tabatta • V-ups • Hollow body hold • Hold Strength Back Squat Test 1 rep max Conditioning 12 Minute AMRAP: • Power Clean 95/

WOD-9/22/20 and 5 pm zoom link.

Warm-up • 2 min Jump Rope 2 rounds: • 10 Passthroughs  • 10 Lunges • 10 Inch Worm 2 rounds: • Pec • Pike Stretch •  Straddle Stretch Strength Strict press reestablish 1 rep max Conditioning 4 rounds f