• Mazen Nassar

WOD-8/24/18


Warm up: • 800 m run 3 Rounds: • 15 Jumping Jacks • 15 Air Squats • 15 Spider man Push Ups Core: Tabata: • :20 Hollow body hold • :20 V-ups • :20 Plank Hold Strength: Front Squat: •10 reps @50% of 1RM • 5 reps @60% of 1RM • 5 reps @70% of 1RM • 3 reps @80% of 1RM 10Minute AMRAP: • Hang Power Clean 95/65 • Strict Press • Front Squat Reps: 1, 2, 3, 4, 5 + …Penalty: 5 Hollow Rocks any time the barbell touches the ground. 


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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