• Mazen Nassar

WOD-1/7/19


Warm-up • 300 m Row 2 rounds: • 10 Sampson Lunges • 10 Alt single leg Romanian dead lift • 10 OHS 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Around the World /side • 10 PVC Good Mornings Skill: Squat Clean Strength Front squat • 3 reps at 65% of 1RM • 3 reps at 75% of 1RM • 3+ reps at 85% of 1RM Conditioning For time: • 300 m Row • 50 Goblet Lunges 53/35 • 40 Burpees • 50 Goblet Squats 53/35 • 300 m Row 


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WOD-10/27/20 and 5 pm Zoom link.

Warm up: 20 jumping jacks 10 burpees 20 kettle bell swings 10 goblet squats Mobility: 2x 30 seconds Spiderman lunge Pigeon pose Straddle Couch Strength: Back Squat 1 X 10 @ 50% 5 X 5 @ 70% 1 + @