• Mazen Nassar

WOD-6/11/19


Warm-up
 3 rounds

• 30 sec Side Lunge • 30 sec Pigeon 2 rounds: • 10 shoulder taps • 10 Walking Lunges • 10 Dive-bomber push ups Strength


Shoulder Press • 3 reps at 65% of 1RM • 3 reps at 75% of 1RM • 3+ reps at 85% of 1RM Core


5 min EMOM: • 10 ankle side touches • 10 AbMat Sit-ups Conditioning 10 min AMRAP: • 5 Bar-facing Burpees • 10 Shoulder-to-Overhead 95/65 • 15 Pull-ups 


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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 + @