• Mazen Nassar

WOD-9/21/18


Warm-up


• 400 m Run • 10 Front-to-back Leg Swings /leg


• 10 Side-to-side Leg Swings /leg


• 10 Prone Scorpions (face down)


• 10 Supine Scorpions (face up) 2 rounds


• 30 sec Pigeon Pose (L/R)


• 30 sec Hanging partner stretch 

Strength


5-4-3-2-1 reps:
   

• Hang Power Snatches Start at 60% of 1 RM increasing weight.

Core


6 rounds:


• plank side to side 


• Plank jacks

 Conditioning


30 Lunges 30 Pull Ups 30 Med Ball cleans 20/14 30 K2E 30 Burpees 30 Hollow rocks 30 Med ball push ups 20/14 


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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