• Mazen Nassar

WOD-6/18/18


Warm-up


• 100 Single Unders 2 rounds: • 60 sec Y stretch band or PVC • 30 sec Spiderman Lunge 2 rounds: • 15 PVC Good Mornings • 15 PVC Overhead Squats Strength Snatch • 3 sets of 5 reps, work up to 70% of 1RM Overhead Squat • 3 sets of 5 reps, work up to 80% of 1RM Conditioning
 

2 rounds for time: • 1000 m Row • 50 Med Ball cleans 20/14 • 30 Push ups  


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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 + @