• Mazen Nassar

WOD-5/13/19


Warm-up
 2 rounds: • 10 Air Squats • 10 Arm Circles CW • 10 Arm Circles CCW • 10 Arm Hugs • 10 Alternating Arm Swings 2 rounds: • 10 Ring Rows • 5 Inch Worm Push-ups Strength


Bench Press • 3 sets of 5 reps at 75% of 1RM Weighted Dips • 3 sets of 5 reps at 75% of 1RM Conditioning


21-15-9 reps for time:


• Hang Power Clean 115/75 • Ring Dips • Pull-ups • Push-ups Burn out: Core


3 rounds: • 20 Back extensions • 10 T2B  


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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 + @