• Mazen Nassar

Happy PRIDE 🏳️‍🌈WOD-6/28/19


• 400 m Row 2 rounds of:


• 10 Star stretches  • 10 Sampson Lunges  • 10 Spider-Man lunges  3 rounds of: • 10 Deadlifts 45/35 • 10 Bridges  • 10 Ring rows Strength: Deadlift
10 @ 60%, 8 @ 63%, 6 @ 65%, 4 @ 70%, 2 @ 80% of 1 RM  Conditioning


10 min AMRAP:


10 Pull Ups 10 Renegade rows 45/20 10 Dragonflies  


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WOD- 11/24/20 and Zoom link

Warm-up • 1 min Jump rope • 10 Dive Bomer push ups • 20 Passthroughs • 20 Good Mornings • 20 Overhead Squats 1 Round: 1 min • kickstand • couch Strength: Shoulders Strict Press 5X5 73% super set wit

WOD-11/23/20 and zoom link.

10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Goblet Strength: 70% of Front squat 1 rm 4x7 front squats 13 Back squats. Workout of the Day 20