• Mazen Nassar

WOD-7/31/19


Warm Up: 3 Minutes of Jump Rope 1st Minute: Singles 2nd Minute: Variations 3rd Minute: Double Unders 10 Stationary Inchworms x2 push ups 20 Shoulder Taps 2 Rounds: 30 Seconds each Pec stretch Y stretch Strength: Bench Press 1x10 @ 50% 1x5 @ 60% 3x3 @ 70% 1x3 @ 80% Test new one rep max Conditioning: 

4 Rounds 10 Ring Dips 10 Alt single arm thrusters 45/20 10 Push ups 200 m Run


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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 + @