• Mazen Nassar

Phil’s Birthday WOD


Happy Birthday Phil! 

Warmup • 800 m run 3 Rounds Not For Time: • 15  Plank Jacks • 15  Squats • 15 Spider man Push Ups Core Tabatta • :20 Hollow body hold • :20 V-ups Strength Clean •15 reps @40% of 1RM •10 reps @50% • 10 reps @60% * 1+ @ 80% Conditioning 10 Minute AMRAP: • Hang Clean 95/55 • Push Press • Front Rack Walking Lunge Reps: 1, 2, 3, 4, 5 + … Penalty: 5 bar facing burpees any time the barbell touches the ground. 


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WOD-10/19/20 and 5pm Zoom link.

Two rounds 10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Couch 4x7 front squats 13 Back squats. 3 RFT 10 Back Rack Lunges 75/35 20 Push Press

WOD-10/16/20 and 5 pm Zoom class.

Warm up: 20 OHS 10 Sampson Stretch 10 Dive bomber push-ups 20 Passthroughs 10 ATW Mobility: 2 rounds 30 secs Pigeon Couch Side lunge 7 RFT 4 Turkish Get ups 53/35 6 DB Snatch 45/20 10  V Ups * burn ou

WOD-10/14/20 and 5pm Zoom class

Warm up: Run 400 meters 1 round 15 plank to pike 10 scapular pull ups 10 ring rows 5 Yoga push ups 10 Passthroughs Mobility: 30 secs: Flag pole stretch Couch stretch Wrist stretch Strength: Bench