• Mazen Nassar

WOD-6/19/18


Warm up: 10 Sampson Lunges 10 inchworms w/push up 10 dive bomber push ups 20 pass-throughs Mobility: 1 min Couch Straddle Banded thoracic Strength: Strict Press 5x5 70% 3X2 80% 1x1 90% Conditioning: 3 RFT 10 Strict Press 75/45 10 Box Jumps 10 SDLHP 75/45 800 meter run  


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WOD-11/23/20 and zoom link.

10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Goblet Strength: 70% of Front squat 1 rm 4x7 front squats 13 Back squats. Workout of the Day 20

WOD-11/20/20 and 5pm Zoom Link

Warm-up 2 rounds: • 10 Jumping Jacks • 10 Lunges • 10 Inch Worm 1 round: • Pigeon Pose (L/R) • Pike Stretch • Straddle Stretch Strength Deadlift 4x8 @65% Conditioning 4 rounds: 8 Sumo Deadlift High P

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Warm-up 2 rounds: • 10 PVC Good Mornings • 10 PVC Overhead Squats 10 banded rows 2 rounds: • 30 sec Pec Stretch w/ band (L/R) • 30 sec Pigeon Pose (L/R) • 30 sec PVC Y stretch Strength 5x5 • Pendla