• Mazen Nassar

WOD-10/5/18


Warm-up
4 rounds:


• 25 Double Unders


• 5 Dumbbell Thrusters 20/10 1 round:


• 30 sec Goblet Squat Hold


• 30 sec Pigeon 


• 30 sec Goblet Squat Hold


• 30 sec Couch 

Skill: Clean Burgner warm up Core


4 rounds:


• 30 sec Hollow Body Hold


• 15 sec Rest


• 30 sec Handstand Hold


• 15 sec Rest Conditioning


3 rounds for max reps:


• 90 sec Row calories


• 30 sec Rest
             

• 90 sec Wall Balls 20/14

• 30 sec Rest


• 90 sec Med ball cleans 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