• Mazen Nassar

WOD-2/27/19


Warm-up

• Toy soldiers 

•  High Knees


• Butt Kicks

• 10 plate raises 15/35

• 20 Alt SRDL 53/35

• 20 Goblet Squats  2 rounds:


• 20 sec Pike Stretch


• 20 sec Straddle Stretch


• 20 sec Crossed leg stretch  Strength


Deadlift 

10 @50%

5 @65%

3x3 @ 70% 1 RM Core


Tabata Hanging Leg raise Hollow body crunch Conditioning



• 10 Deadlifts 225/155


• 3 Muscle Ups. 

• 20 Sit Ups  * If attempting RX athlete must control the negative portion of the movement. No dropping.  


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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 + @