• Mazen Nassar

WOD-6/5/18


Warm up: 2 rounds 20 Jumping Jacks 20 Over Head Squats 20 Good Mornings 20 Toe Touch Sit Ups 20 Star Stretches  Mobility: 1 min Spider-Man Pike Kick stand Strength: Tabata: Front Squat 50% Tabata: Back Squat 50% Conditioning 2 RFT 20 Wall Balls 20/14 20 Burpees 20 Med Ball Cleans 20/14 20 Pull Ups 20 Push ups 20 KBS 53/35 20 V-Ups 20 Back Extensions  


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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/

WOD-9/22/20 and 5 pm zoom link.

Warm-up • 2 min Jump Rope 2 rounds: • 10 Passthroughs  • 10 Lunges • 10 Inch Worm 2 rounds: • Pec • Pike Stretch •  Straddle Stretch Strength Strict press reestablish 1 rep max Conditioning 4 rounds f