• Mazen Nassar

WOD-8/31/18


Warm Up: X2 10 Sampson Lunges 10 scapular pull ups 10 close grip OHS 10 Standing I, Y W/5lb-2.5 Mobility: X2 of 30 sec: •Flag pole •PVC Y stretch in rig •Cossack Complete as many rounds as possible in 20 minutes of: 5 snatches 3 muscle-ups Men: 95 lb. Women: 65 lb. Scaling Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes. Snatch a weight that allows you to complete all 5 reps unbroken. Pick a muscle-up modification that works both a pull and a push. Intermediate Option Complete as many rounds as possible in 20 minutes of: 5 snatches 1 muscle-up Men: 75 lb. Women: 55 lb. Beginner Option Complete as many rounds as possible in 20 minutes of: 5 snatches 5 jumping pull-ups 5 knee push-ups Men: 45 lb. Women: 35 lb. Burn out! 800 meter run 20 GHD sit-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 + @