• Mazen Nassar

Happy Birthday Aaron-WOD-/1/28/19


Warm-up
 2 rounds: • 30 sec Spiderman • 30 sec Couch Stretch 3 rounds: • 10 Side Lungese • 10 Curtsy squats • 10 Star stretches • 10 Jumping Squats Strength Week 1 of 12 – Hatch Squat Front Squat • 5 reps at 50% of 1RM • 3 sets: 5 reps at 60% of 1RM Back Squat • 10 reps at 50% of 1RM • 8 reps at 60% of 1RM • 6 reps at 65% of 1RM • 4 reps at 70% of 1RM Core


• Tabata Hollow Body Hold Conditioning 10 min AMRAP: • 12 Box Jumps 30/24 • 10 Thrusters 95/65 


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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 + @