• Mazen Nassar

WOD-1/18/19


Warm-up


• 200 m Run 2 rounds: • 30 sec Handstand Hold • 30 sec Squat Hold • 30 sec Couch Stretch • 30 sec Spiderman Lunge Strength


Clean & Jerk • 5 reps at 50% • 3 reps at 65% • 1+ reps at 75% of 1RM Core


5 min EMOM:


• 5 Evil Wheels • 20 Flutter Kicks Conditioning 12-10-8-6-4-2 reps for time: • Shoulder-to-Overhead 95/65 • Bar-Facing Burpees 


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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 + @