• Mazen Nassar

WOD-12/11/18


3 Minute Jump Rope: 1st Minute: Singles 2nd Minute: Alternating 3rd Minute: Double Unders PVC Mobility: 10 Pass Throughs 10 Pass Throughs with a shrug 10 Around the World

30 secs 

Shoulder stretch 

Kickstand  2 Rounds: 20 Seconds Handstand Hold 10 Seconds Rest 20 Seconds Hollow Hold 10 Seconds Rest Strength: Push Press 6x3 @80% 1RM WOD: 4 RFT 400m Run 12 Thrusters 75/55 21 Box Jumps 24”/20” 12 Hollow Rocks 


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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