• Mazen Nassar

WOD-5/8/19


30 Jumping Jacks 20 shoulder taps 20 Passthroughs 10 curtsy squats 10 Pull Aparts 10 banded overhead lunges Mobility: 1 min Pec stretch Y stretch Kick Stand Skill: Brushing up on the Turkish Get-Up Core: 4 Rnds 20 Side Plank Raises 40 Plank side hip drop 40 Hollow body scissors by Conditioning: 15 min AMRAP 4 TGU 53/35 8 C2B 12 KBS 53/35 32 Mountain Climbers


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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/