• Mazen Nassar

WOD4/3/18


Warm-up • 400 m Row • 20 PVC Passthroughs • 20 PVC Overhead Squats • 10 Prone Scorpions (face down) • 10 Supine Scorpions (face up) 2 rounds: • 30 sec Squat Hold • 30 sec Straddle Stretch • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left Back Squat • 3 reps at 75% of 1RM • 3 reps at 85% of 1RM • 1 rep at 90% of 1RM • 1 rep at 95% of 1RM 10 min AMRAP 3 Muscle Ups 6 Turkish Get ups w/KB 53/35 12 straddle sit-ups 


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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 + @