• Mazen Nassar

WOD-7/29/18


Warm-up
• 300 m Row 2 rounds: • 10 Mountain Climbers • 10 PVC Passthroughs 2 rounds: • 30 sec Pec Stretch w/ Band • 30 sec Pigeon Pose • 30 sec Pike Stretch • 30 sec PVC Y rig stretch Strength


Strict Press (Test for 1RM) • 1 rep at 65% of 1RM • 1 rep at 75% of 1RM • 1 rep at 85% of 1RM • 1 rep at 93% of 1RM • 1 rep at 98% of 1RM • 1 rep at 103% of 1RM Conditioning


Every 3 min for 15 min: • 20 AbMat Sit-ups • 15 Burpees • 10 Deadlifts 225/155 • Max Double Unders


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No zoom class today. Back tomorrow!

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc

WOD/10/20/20 and 5pm Zoom link

Warm Up: 20 Jumping Jacks 10 Stationary Toy Soldiers 5 Stationary Inchworms x 2 push ups 10 Hollow Rocks 20 Squats 10 Scap. Pull ups 10 Tic Tocs (Beat Swings) 10 PVC Passthroughs 10 PVC Around the Wor