• Mazen Nassar

WOD-9/12/18


Warm-up
• 300 m Row 3 rounds: • 30 sec Pigeon Pose • 30 sec Pike Stretch • 30 sec Straddle Stretch 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • 10 PVC Overhead Squats

Core: 4X30 secs

Bridge

Hollow Hold

Strength

Deadlift • 5 reps at 55% of 1RM • 5 reps at 65% of 1RM • 5+ reps at 75% of 1RM Conditioning 10 min Alternating EMOM: • Even Min: Max Snatches 95/55 • Odd Min: Max Wall Balls 20/14 


Recent Posts

See All

No zoom class today. Back tomorrow!

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc

WOD/10/20/20 and 5pm Zoom link

Warm Up: 20 Jumping Jacks 10 Stationary Toy Soldiers 5 Stationary Inchworms x 2 push ups 10 Hollow Rocks 20 Squats 10 Scap. Pull ups 10 Tic Tocs (Beat Swings) 10 PVC Passthroughs 10 PVC Around the Wor