• Mazen Nassar

WOD-5/29/18


Warm-up • 200 meter sprint • 20 Wall Facing Squats • 10 Prone Scorpions (face down) • 10 Sampson Lunges 2 rounds: • 30 sec Pec stretch • 30 sec Straddle Stretch • 30 sec pigeon Core 6 rounds: • 20 sec Bird Dog Plank Right • 10 sec Rest • 20 sec Bird Dog Plank Left • 10 sec Rest Strength Back Squat • 5 reps at 65% of 1RM • 5 reps at 70% of 1RM • 5 reps at 75% of 1RM • 5 reps at 80% of 1RM Conditioning 6 min AMRAP: • 10 KB SDLHP 53/35 • 20 alternating One-arm DB power Snatch 75/35


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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 + @