• Mazen Nassar

WOD-10/10/18


• 400 m Row 2 rounds of:
• 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 Arm Circles Forward • 10 Arm Circles Backwards 3 rounds of: • 10 Deadlifts 45/35 • 10 Push Ups • 10 Ring rows Strength
10-8-6-4-2 reps: start at 60% of 1 RM • Dumbbell Bench Press • Bent over Dumbbell Row  Conditioning CrossFit Open 15.4
8 min AMRAP:
• 3 HSPU + 3 Cleans 135/95 • 6 HSPU + 3 Cleans • 9 HSPU + 3 Cleans • 12 HSPU + 6 Cleans • 15 HSPU + 6 Cleans • 18 HSPU + 6 Cleans • 21 HSPU + 9 Cleans … continue pattern until time is up. 


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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