• Mazen Nassar

WOD-10/27/18                          Bon Voyage to Johnnemann,Pam and Julia!


Run 400 m 2 rounds: 5 burpees 10 hollow rocks 10 KB good mornings 26/35 Mobility: 1 min Kickstand Straddle  Strength: Deadlifts 1x10 @ 50 2x3@ 65 3x3@ 75 1x3@80 Conditioning: 800 meter run 4 RFT 12 Dips 20 Alt single Straight Leg deadlift 53/35 20 Toe touch crunches 20 Prisoner Lunges 53/35 


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WOD-1/22/21 and 5 pm zoom link.

1 min per movement. Toy Soldiers Lunges Bear Crawl Burpee Broad Jumps 3 Rounds 10 Pass Throughs 10 Around the World (CW & CCW) 10 Overhead Squats 3 Rounds (30 seconds each) Straddle Sampson lunge Wod

WOD1/21/21 and 5pm Zoom class

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WOD 1/20/21 and 5pm Zoom link.

800 m run 2 rounds: 10 star touches 10 banded pull-aparts 10 good mornings 2 Rounds 30 sec: Spider-Man Kickstand Pronated grip bent over row: 1 X 10 @ 50% 1 X 6 @ 70% 3 X 5 @ 80% 21-15-9: Pendlay rows