• Mazen Nassar

WOD-4/17/18


Warm-up


• 300 m Row 2 rounds:


• 10 curtsy squats


• 10 Squats •  5 Dive bomber pushups.  1 round:


• Couch Stretch 


• Wall circles


• Straddle Stretch Strength


Strict Press


• 2x3 at 65%


• 2x3 at 75%


• 3+ reps at 80%

Accessory
12-10-8-6 reps:


• Dumbbell strict Press


• banded pull parts

Conditioning
21-15-9 Hand Stand Push Ups Box Jumps 30/24 


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WOD-9/25/20 and 5pm Zoom

Warm Up: 10 Pasthroughs 10 OHS 10 Jumping Jacks 10 Star Crunch 10 Star Stretch Two rounds: 1 min Figure 4 Straddle Cossack Skill: Bear Complex Conditioning: For max reps at each station: Tabata Front

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/