• Mazen Nassar

WOD-4/23/19


Warm up • High Knees • Butt Kicks • Side Shuffle Left • Side Shuffle Right • High Kicks • Samson Stretch Lunge All these are started from front of Box to the back Core 3 Rounds: • 20 L- raises • 20 Hollow Rocks • 20 AbMat Sit-ups WOD 8 Minutes: • 10 Box jumps 24/20 • 20 Goblet Lunges 53/35 Rest 1 minute 8 Minute AMRAP: • 20 Goblet squats 53/35 • 10 clapping push ups Rest 1 minute 8 Minute AMRAP: • 20 DB Power Snatches 75/45 • 10 muscle ups 


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WOD-9/25/20 and 5pm Zoom

Warm Up: 10 Pasthroughs 10 OHS 10 Jumping Jacks 10 Star Crunch 10 Star Stretch Two rounds: 1 min Figure 4 Straddle Cossack Skill: Bear Complex Conditioning: For max reps at each station: Tabata Front

WOD-9/24/20 and 5pm Zoom class

Warm up: 2 mins Jump rope 2 Rounds: 10 Ring rows 10 Back extensions 10 Inch worms 2 scapular push ups Mobility: 1 min Kick stand stretch Couch Core: Tabatta Clams Strength: 4x10 Bent-Over Row 135/95 I

WOD-9/23/20 Zoom link for 5pm class

1 round • 15 Jumping Jacks • 15 Air Squats • 10 Spider man Push Ups Core Tabatta • V-ups • Hollow body hold • Hold Strength Back Squat Test 1 rep max Conditioning 12 Minute AMRAP: • Power Clean 95/