• Mazen Nassar

WOD-5/21/19 Happy Birthday Steve!


WARM-UP



• 15 Double Unders


• 5 Dive bomber push ups. • 10 Passthroughs. 

• 20 Shoulder Taps Mobility 1 Round: 30 secs
• Pec Strech
• Straddle
• Couch Strength: Shoulder press 1x5 @ 60% of 1 RM 3x3 @ 70 2x1 @ 80 2x1 @ 90 Core
3 rounds:
• 10 Hollow Rocks • 10 Dragonflies Conditioning


21-15-9 reps • Power Cleans 135/95 • Handstand Push-ups • Toes-to-bar * no dropping for this WOD Cash out: 

3x10 DB Strict Press 3x12 DB Push Press 3x10 DB horizontal and lateral raise 3x10 Reverse DB Fly  


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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 + @