• Mazen Nassar

WOD-4/18/18


Warm-up • 300 m Row 3 rounds: • 10 Walking Lunges • 10 Air Squats • 10 Mountain Climbers 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Around the World /side • 10 PVC Good Mornings Strength Front squat • 2X3 reps at 65% of 1RM • 2X3 reps at 75% of 1RM • 3+ reps at 85% of 1RM Conditioning For time: • 800 m Run • 60 Goblet Lunges 53/35 • 40 Burpees • 60 Goblet Lunges 53/35 • 800 m Run 


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WOD-11/23/20 and zoom link.

10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Goblet Strength: 70% of Front squat 1 rm 4x7 front squats 13 Back squats. Workout of the Day 20

WOD-11/20/20 and 5pm Zoom Link

Warm-up 2 rounds: • 10 Jumping Jacks • 10 Lunges • 10 Inch Worm 1 round: • Pigeon Pose (L/R) • Pike Stretch • Straddle Stretch Strength Deadlift 4x8 @65% Conditioning 4 rounds: 8 Sumo Deadlift High P

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Warm-up 2 rounds: • 10 PVC Good Mornings • 10 PVC Overhead Squats 10 banded rows 2 rounds: • 30 sec Pec Stretch w/ band (L/R) • 30 sec Pigeon Pose (L/R) • 30 sec PVC Y stretch Strength 5x5 • Pendla