• Mazen Nassar

WOD-1/29/19


Warm-up


• 200 Single Unders 3 rounds: 20 sec: • Pec Stretch • Pigeon Pose 2 rounds:


• 10 PVC Passthroughs • 10 PVC Overhead Squats Strength
Snatch • 3 reps at 75% of 1RM • 2 reps at 80% of 1RM • 1 rep at 85% of 1RM • 1 rep at 90% of 1RM • 1 rep at 95% of 1RM Conditioning For time:
21-15-9 reps: • Kettlebell Swings 53/35 • AbMat Sit-ups 21-15-9 reps: • Power Snatches 75/55 • Chest-to-bar Pull-ups 


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WOD-9/25/20 and 5pm Zoom

Warm Up: 10 Pasthroughs 10 OHS 10 Jumping Jacks 10 Star Crunch 10 Star Stretch Two rounds: 1 min Figure 4 Straddle Cossack Skill: Bear Complex Conditioning: For max reps at each station: Tabata Front

WOD-9/24/20 and 5pm Zoom class

Warm up: 2 mins Jump rope 2 Rounds: 10 Ring rows 10 Back extensions 10 Inch worms 2 scapular push ups Mobility: 1 min Kick stand stretch Couch Core: Tabatta Clams Strength: 4x10 Bent-Over Row 135/95 I

WOD-9/23/20 Zoom link for 5pm class

1 round • 15 Jumping Jacks • 15 Air Squats • 10 Spider man Push Ups Core Tabatta • V-ups • Hollow body hold • Hold Strength Back Squat Test 1 rep max Conditioning 12 Minute AMRAP: • Power Clean 95/