• Mazen Nassar

WOD-12/12/18


200m Run Toy Soldiers Walking Lunges Bear Crawl Samson Stretch with 3 second hold at bottom 10 Star Touches 20 Mountain Climbers (total) 10 Jumping Squats With lighter KB 2 Rounds 10 Good Mornings 5 RDL Right Leg 5 RDL Left Leg Strength: Deadlift 1x10 @ 55% 1RM 1x5 @ 65% 1RM 2x3 @ 75% 1RM 2x3 @ 80% 1RM 1x3 @ 85% 1RM Wod: 20 Minute EMOM 1st Minute: 10 strict pull ups 2nd Minute: 10 Dips 3rd Minute: 10 Deadlift 50% 1 RM 4th Minute: 12 SLRDL 53/35 


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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

WOD/10/20/20 and 5pm Zoom link

Warm Up: 20 Jumping Jacks 10 Stationary Toy Soldiers 5 Stationary Inchworms x 2 push ups 10 Hollow Rocks 20 Squats 10 Scap. Pull ups 10 Tic Tocs (Beat Swings) 10 PVC Passthroughs 10 PVC Around the Wor