• Mazen Nassar

WOD-4/3/19


8 min warm up and mobility 30 seconds each: Jumping jacks Butt kicks Air squats Burpees Samson lunge L Samson lunge R Chin-ups Medball cleans Arm circles Ankle rolls Singles Pike Pigeon L Pigeon R Couch stretch L Couch stretch R Strength: Push Press 1x5 @ 60% of 1 RM 3x3 @ 70% of 1 RM 2x1 @ 80% of 1 RM 25-20-15-10-5 Wall ball shots Double Unders Knees to Elbows KBS 53/35 


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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