• Mazen Nassar

WOD-11/27/18


Warm-up


• 300 m Row 3 rounds:
• 10 Jumping Jacks • 10 Mountain Climbers 2 rounds: • 10 Cossack Side Lunges • 10 Prone Scorpions (face down) • 10 Supine Scorpions (face up) 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 V ups • 20 Kettlebell Swings 53/35 • 10 Push-up 


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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