• Mazen Nassar

WOD-6/26/19


Warm-up • 200 meter row 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs 2 rounds: • 10 Shoulder Press 45/35 • 10 Push Press • 10 Push Jerk Strength Shoulder Press (3×3) 3 sets of 3 reps at 70%, 75% and then 80% 1 rep max. Core 4 rounds: • 20 Hollow Body Crunch • 10 Russian Twists 25/10 Conditioning 10 min AMRAP: • 5 Handstand Push-ups • 10 Turkish Get up 35/26 • 15 Med ball cleans 20/14 


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No zoom class today. Back tomorrow!

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc

WOD/10/20/20 and 5pm Zoom link

Warm Up: 20 Jumping Jacks 10 Stationary Toy Soldiers 5 Stationary Inchworms x 2 push ups 10 Hollow Rocks 20 Squats 10 Scap. Pull ups 10 Tic Tocs (Beat Swings) 10 PVC Passthroughs 10 PVC Around the Wor