• Mazen Nassar

WOD-3/27/19


Warm-up


2 rounds:


• Toy Soldiers 


• Butt Kicks


• Side Shuffleu


• 10 Star Stretches


• 10 Pass Throughs 2 rounds:


• PVC Y 


•kick stand 


• Couch
 

• Pec Strength
10-8-6-4-2 reps:


• Bench Press


• Deadlift Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible. Conditioning 
3 rounds


• 5 HSPU


• 10 T2B

• 20 Squats 
 Burn out Core
3 rounds:
• 15 Back Extensions 
• 20 Side plank rises  


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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 + @