• Mazen Nassar

WOD-8/1/18


Warm up: 300 meter row 2 Rounds: 10 Ring rows 10 Back extensions 10 Pull ups Mobility: 1 min Kick stand stretch Couch Rig PVC Y stretch Core: Tabatta Clams V ups Strength: 4x10 Bent over row pronated grip 135/95 In between sets do 1O DB reverse flys Conditioning: 3 RFT 800 m Run 20 KBS 53/35 10 sit-ups w/plate 45/25


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WOD-10/19/20 and 5pm Zoom link.

Two rounds 10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Couch 4x7 front squats 13 Back squats. 3 RFT 10 Back Rack Lunges 75/35 20 Push Press

WOD-10/16/20 and 5 pm Zoom class.

Warm up: 20 OHS 10 Sampson Stretch 10 Dive bomber push-ups 20 Passthroughs 10 ATW Mobility: 2 rounds 30 secs Pigeon Couch Side lunge 7 RFT 4 Turkish Get ups 53/35 6 DB Snatch 45/20 10  V Ups * burn ou

WOD-10/14/20 and 5pm Zoom class

Warm up: Run 400 meters 1 round 15 plank to pike 10 scapular pull ups 10 ring rows 5 Yoga push ups 10 Passthroughs Mobility: 30 secs: Flag pole stretch Couch stretch Wrist stretch Strength: Bench