• Mazen Nassar

WOD-6/8/18 Happy Birthday Chris Acosta


Chris Acosta’s BIRTHDAY WOD

Warm Up: 3 Minutes of Jump Rope 1st Minute: Singles 2nd Minute: Variations 3rd Minute: Double Unders 10 Stationary Inchworms x1 push up 20 Shoulder Taps 10 Sampson stretches with pass through Mobility: Banded pec Rig asst pigeon Strength: Bench Press 1x10 @ 50% 1x5 @ 60% 3x3 @ 70% 1x3 @ 80% WOD 18-15-12-9-6-3 Cal Row Thrusters (75/55) Lateral burpees


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WOD-9/25/20 and 5pm Zoom

Warm Up: 10 Pasthroughs 10 OHS 10 Jumping Jacks 10 Star Crunch 10 Star Stretch Two rounds: 1 min Figure 4 Straddle Cossack Skill: Bear Complex Conditioning: For max reps at each station: Tabata Front

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/