• Mazen Nassar

WOD-10/1/18


Warm up: 300 m row 30 walking lunges 30 squats Mobility: 30s Spider lunge (r/l) Pike stretch Straddle stretch Core: 3 rounds: 10 Toes to Bar 10 Star Crunches Strength: back squat 1X10@ 50% 1X5 @ 60% 1x2 @ 70% 1 @ 80% 1 @ 90% Test 1 RM WOD: “Fran” 21-15-9 Thrusters 95/75 Pull ups  


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WOD-9/25/20 and 5pm Zoom

Warm Up: 10 Pasthroughs 10 OHS 10 Jumping Jacks 10 Star Crunch 10 Star Stretch Two rounds: 1 min Figure 4 Straddle Cossack Skill: Bear Complex Conditioning: For max reps at each station: Tabata Front

WOD-9/24/20 and 5pm Zoom class

Warm up: 2 mins Jump rope 2 Rounds: 10 Ring rows 10 Back extensions 10 Inch worms 2 scapular push ups Mobility: 1 min Kick stand stretch Couch Core: Tabatta Clams Strength: 4x10 Bent-Over Row 135/95 I

WOD-9/23/20 Zoom link for 5pm class

1 round • 15 Jumping Jacks • 15 Air Squats • 10 Spider man Push Ups Core Tabatta • V-ups • Hollow body hold • Hold Strength Back Squat Test 1 rep max Conditioning 12 Minute AMRAP: • Power Clean 95/