• Mazen Nassar

WOD-7/29/19


Warmup: With band 10 passthroughs 10 pull-aparts 16 lunges 16 grasshoppers 14 leg swings (7 each side) 13 burpees 12 windshield wipers on wall (6 each side) 11 good mornings (hands behind neck) 10 inchworms with 1 push-up Skill: Shoulder Press Strength: Shoulder press 1x5 @ 60% of 1 RM 3x3 @ 75 2x2 @ 80 2x1 @ 90 Core


3 rounds:


• 10 Hollow Rocks • 10 Dragonflies 

Conditioning


21-15-9 reps • Power Cleans 135/95 • Handstand Push-ups • Toes-to-bar Cash out: 

4x10 DB Strict Press 4x10 DB Row 3x10 DB horizontal and lateral raise 


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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