• Mazen Nassar

WOD-5/29/19


Warm-up


• 100 Single Unders 3 rounds: • 30 sec Pigeon • 30 sec Couch Stretch 2 rounds: • 10 Jumping Jacks • 10 Romanian Deadlifts 45/35 • 10 Barbell Thrusters 45/35 Strength
Strict Press • 3 sets of 5 reps, work up to 80% of 1RM Push Press • 3 sets of 5 reps, work up to 80% of 1RM Core


6 rounds: • 20 sec Hollow Rocks • 10 sec Rest • 20 sec Handstand Hold • 10 sec Rest Conditioning


10 min AMRAP:


• 5 Shoulder-to-Overhead 115/75 • 10 Bar-facing Burpees 


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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 + @