• Mazen Nassar

WOD-3/19/19


Warmup: With band 10 passthroughs 10 pull-aparts 10 dice bomber push ups  16 grasshoppers 14 leg swings (7 each side) 13 burpees 12 Arm Circles 11 good mornings (hands behind neck) 10 inchworms with 1 push-up Strength: Shoulder press 1x5 @ 60% of 1 RM 3x3 @ 70 2x2 @ 75 1x1 @ 80 Core


3 rounds:


• 10 Hollow Rocks • 10 Dragonflies Conditioning


21-15-9 reps • Over Head Squats 75/55 • V-ups • Chest-to-bar Pull Ups Cash out: 

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


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No zoom class today. Back tomorrow!

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc

WOD/10/20/20 and 5pm Zoom link

Warm Up: 20 Jumping Jacks 10 Stationary Toy Soldiers 5 Stationary Inchworms x 2 push ups 10 Hollow Rocks 20 Squats 10 Scap. Pull ups 10 Tic Tocs (Beat Swings) 10 PVC Passthroughs 10 PVC Around the Wor