• Mazen Nassar

WOD-7/2/18


Warm up 400 m run 10 Sampson stretches 10 burpees 10 PVC passthroughs 10 around the worlds 10 PVC overhead squats 10 sec handstand hold 10 toes to bar Mobility 30 sec: Flagpole stretch Spider-Man lunge Kickstand stretch

Rig pvc Y stretch  Strength Overhead squats: 2 X 5 @ 70% 3 X 3 @ 80% Back squats: 3 X 3 @ 80% Conditioning 15min AMRAP: 6 single-arm dumbbell snatches (45/25) 12 dumbbell goblet squats (45/25) 12 Toes to bar 6 burpeesu 


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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