• Mazen Nassar

WOD-10/19/18


Team WOD Warm-up • 400 meter run 2 rounds: • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left 2 rounds: • 15 Band Pull-a-parts • 15 Band Passthroughs • 15 Band Overhead Squats Core 3 rounds: • 15 Hanging L raise • 10 Hanging around the world Conditioning. Teams of two 5 rounds for time: • 20 Overhead Squats 95/65 • 20 Burpees • 6 Hand Stand push ups Work out is equally partitioned.  


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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