• Mazen Nassar

WOD-4/5/19


Toy Soldiers Walking Lunges Bear Crawl Samson Stretch with 3 second hold at bottom 10 Star Touches 20 Mountain Climbers (total) 10 Jumping Squats With lighter KB 2 Rounds 10 Good Mornings 5 RDL Right Leg 5 RDL Left Leg Strength: Deadlift 1x10 @ 50% 1RM 1x5 @ 60% 1RM 5x3 @ 70% 1RM Slow negative Wod: 15 Minute AMRAP 4 Pistols 8 Hollow Rocks 10 Power Snatches 75/45 


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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 + @