• Mazen Nassar

WOD7/19/19


Warm-up
 

4 rounds:


• 25 Double Unders


• 10 Thrusters 45/35 1 round:


• Goblet Squat Hold


• Pigeon Pose 


• Goblet Squat


• Couch Stretch Back Squat • 10 reps at 50% of 1RM • 8 reps at 55% of 1RM • 6 reps at 60% of 1RM • 6 reps at 65% of 1RM • 6 reps at 70% of 1RM Conditioning


3 rounds for max reps:


• 90 sec Row calories


• 30 sec Rest


• 90 sec Wall Balls 20/14


• 30 sec Rest


• 90 sec Med ball cleans 20/14 Burn out Front Squat • 5 reps at 50% of 1RM • 5 reps at 60% of 1RM • 2 sets: 5 reps at 65% of 1RM 


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WOD-10/19/20 and 5pm Zoom link.

Two rounds 10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Couch 4x7 front squats 13 Back squats. 3 RFT 10 Back Rack Lunges 75/35 20 Push Press

WOD-10/16/20 and 5 pm Zoom class.

Warm up: 20 OHS 10 Sampson Stretch 10 Dive bomber push-ups 20 Passthroughs 10 ATW Mobility: 2 rounds 30 secs Pigeon Couch Side lunge 7 RFT 4 Turkish Get ups 53/35 6 DB Snatch 45/20 10  V Ups * burn ou

WOD-10/14/20 and 5pm Zoom class

Warm up: Run 400 meters 1 round 15 plank to pike 10 scapular pull ups 10 ring rows 5 Yoga push ups 10 Passthroughs Mobility: 30 secs: Flag pole stretch Couch stretch Wrist stretch Strength: Bench