• Mazen Nassar

WOD-3/5/18


Warm-up


2 rounds:


• 30 Single Unders


• 10 Air Squats 2 rounds: 30 secs 


• Cossack lunge


• Straddle 


• Pigeon Strength


Back Squat


• 5 reps at 60% of 1RM


• 5 reps at 70% of 1RM


• 2x3 reps at 80% of 1RM
 Front Squat


• 5 reps at 65% of 1RM


• 5 reps at 70% of 1RM


• 5 reps at 75% of 1RM Conditioning


8 min AMRAP :


• 10 Med Ball Cleans 20/14


• 20 Hollow Rocks


• 30 Double Unders  


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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/