• Mazen Nassar

WOD-3/27/18  Happy Birthday Mike Ramirez


  Mike Ramirez Birthday WOD Warm-up 2 rounds: • 10 Sampson Lunges • 10 Push Press 45/33 • 10 Plank to Pike 1 round: 1 min • Spiderman • Calf • Couch Strength: Push Press • 3 at 60% of 1RM • 5x5 at 80% of 1RM Conditioning 3 rounds for time: • 10 OHS 95/65 • 2 Rope Climbs • 10 shoulder to over head 95/65


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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