• Mazen Nassar

WOD-6/21/19


Warm-up


• 400 m Run • 10 Front-to-back Leg Swings /leg


• 10 Side-to-side Leg Swings /leg


• 10 Prone Scorpions (face down)


• 10 Supine Scorpions (face up) 2 rounds


• 30 sec Pigeon Pose (L/R)


• 30 sec Y stretch Strength


5-4-3-2-1 reps:


• Hang Power Snatches Start at 60% of 1 RM increasing weight.

Core


6 rounds:


• plank side to side


• Plank jacks



Conditioning


30 Lunges 30 Pull Ups 30 Med Ball cleans 20/14 30 K2E 30 Burpees 30 Hollow rocks 30 Wall Ball Shots 20/14


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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 + @