• Mazen Nassar

WOD-1/4/19


Warm Up: Row 400 Waiter carry Sampson lunges

Two rounds: 1 min Supine figure four  Straddle Y stretch 

Partner hanging stretch Skill: Muscle Ups Conditioning: For max reps at each station: Tabata Front Squats Rest 1 minute Tabata Burpees Rest 1 minute Tabata seated shoulder press Rest 1 minute Tabata Quadrupeds Rest 1 minute Tabata back squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Men: 75-lb. press and squats Women: 55-lb. presses and squats 


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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