• Mazen Nassar

WOD-8/7/18


Warm-up


• 800 m Run 2 rounds: • 30 sec Pec Stretch • 30 sec Spiderman Lunge • 30 sec Pike Stretch • 30 sec Straddle Stretch 2 rounds:


• Duck Walk • Bear Crawl Strength Every 90 sec for 9 min (6 rounds): • 2-2-2-1-1-1 Hang Snatch • 2-2-2-1-1-1 Overhead Squat Start light. Work up to finish heavy. Conditioning 3 rounds for time:


• 1 min: Max Row (calories) • 1 min: Max Toes-to-bar • 1 min: Max  Push Ups • 1 min: Rest 


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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