• Mazen Nassar

WOD-5/2/18


Warm-up



• 10 PVC Around the World CW


• 10 PVC Around the World CCW


• 10 PVC Passthroughs 2 rounds:


• 10 Band Triceps Pushdowns


• 10 Push-ups

Strength
  Bench Press


• 10 reps at 40% of 1RM
• 10 reps at 50% of 1RM
• 10 reps at 60% of 1RM

Weighted Pull-ups
• 5 reps at 40% of 1RM


• 5 reps at 50% of 1RM


• 5 reps at 60% of 1RM

Try to go as heavy as you can theee attempts   Accessory
  5 rounds:


• 20 sec Barbell Curl


• 10 sec Rest


• 20 sec Bench Dips


• 10 sec Rest

Conditioning
  10 min E2MOM:


• 20 Double unders 


• Max Bar Muscle-ups

Every 2 min, perform 20 DU then max bar muscle ups in the time remaining. Continue for 10 min (5 rounds). Score is total number of bar muscle ups. 


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WOD-10/19/20 and 5pm Zoom link.

Two rounds 10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Couch 4x7 front squats 13 Back squats. 3 RFT 10 Back Rack Lunges 75/35 20 Push Press

WOD-10/16/20 and 5 pm Zoom class.

Warm up: 20 OHS 10 Sampson Stretch 10 Dive bomber push-ups 20 Passthroughs 10 ATW Mobility: 2 rounds 30 secs Pigeon Couch Side lunge 7 RFT 4 Turkish Get ups 53/35 6 DB Snatch 45/20 10  V Ups * burn ou

WOD-10/14/20 and 5pm Zoom class

Warm up: Run 400 meters 1 round 15 plank to pike 10 scapular pull ups 10 ring rows 5 Yoga push ups 10 Passthroughs Mobility: 30 secs: Flag pole stretch Couch stretch Wrist stretch Strength: Bench