• Mazen Nassar

WOD-8/6/18


Warm up: Run 200 10 Pass throughs 5 ATW each direction 10 dive bomber push-ups 20 Lunges (mix up 10 Samson lunges with PVC + 2 pulses, 10 spiderman lunges with 2 pulses) 30 calf raises 20 butt kicks 10 plank push-ups Partner core 3 Rounds: 40 partner leg levers 40 partner med ball sit-ups (20/14) (One partner throws sit-ups) 40 sec wall sit together 1 Round: 100 double-unders 30 push press (95/65) 30 back rack lunges (95/65) 2 Rounds: 60 double unders 15 push press 15 BRL 3 Rounds: 40 double unders 10 push press 10 BRL No rest in between rounds or sets 


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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 + @