• Mazen Nassar

WOD-1/9/19


8 min warm up and mobility 30 seconds each: Jumping jacks Butt kicks Air squats Burpees Samson lunge L Samson lunge R Chin-ups Medball cleans Arm circles (15 sec fwd, 15 sec bwd) Ankle rolls (15 seconds each ankle) Singles Downdog calf stretch Pigeon L Pigeon R Couch stretch L Couch stretch R Strength: Dead Lift 3x2 @ 70% of 1 RM 2x1 @ 80% of 1 RM 25-20-15-10-5 Wall ball shots Double Unders Knees to Elbows KBS 53/35 


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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 + @