• Mazen Nassar

WOD-10/3/18


Warm-up


• 300 m Row 3 rounds:


• 10 Jumping Jacks • 10 Mountain Climbers 2 rounds: • 10 Cossack Side Lunges • 10 Prone Scorpions  • 10 Supine Scorpions Strength Strict Press • 5 at 40% of 1RM • 5 at 50% of 1RM • 5 at 60% of 1RM • 3x3 at 70% of 1 RM Core 3 rounds: • 20 sec Forearm Plank • 10 sec Rest • 20 sec Side Plank Forearm Right • 10 sec Rest • 20 sec Forearm Plank • 10 sec Rest • 20 sec Side Forearm Plank Left • 15 sec Rest Conditioning


20 min AMRAP: • 50 Walking Lunges • 40 Air Squats • 30 AbMat Sit-ups • 20 Kettlebell Swings 53/35 • 10 Push-up 


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WOD-10/27/20 and 5 pm Zoom link.

Warm up: 20 jumping jacks 10 burpees 20 kettle bell swings 10 goblet squats Mobility: 2x 30 seconds Spiderman lunge Pigeon pose Straddle Couch Strength: Back Squat 1 X 10 @ 50% 5 X 5 @ 70% 1 + @