• Mazen Nassar

WOD-1/30/19


Warmup: With band 10 passthroughs 10 pull-aparts 16 lunges 16 grasshoppers 14 leg swings (7 each side) 13 burpees 12 windshield wipers on wall (6 each side) 11 good mornings (hands behind neck) 10 inchworms with 1 push-up Skill: Shoulder Press Strength: Shoulder press 1x5 @ 60% of 1 RM 3x3 @ 75 2x2 @ 80 2x1 @ 90 Core
  3 rounds:


• 10 Hollow Rocks • 10 Dragonflies Conditioning


21-15-9 reps • Power Cleans 135/95 • Handstand Push-ups • Toes-to-bar Cash out: 

4x10 DB Strict Press 4x12 DB Row 3x10 DB horizontal and lateral raise 


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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 + @