• Mazen Nassar

WOD-8/16/19


Toy Soldiers Walking Lunges Bear Crawl Samson Stretch with 3 second hold at bottom 10 Star Touches 20 Mountain Climbers (total) 10 Jumping Squats With 35/26 KB 2 Rounds 10 Good Mornings 10 Alternating Romanian Deadlifts Strength: Deadlift 1x10 @ 55% 1RM 1x5 @ 65% 1RM 2x3 @ 75% 1RM 2x2 @ 80% 1RM 1x1 @ 85% 1RM Wod: 8 Min AMRAP 10 DB Muscle snatches 55/30 8 Med Ball Cleans 20/14 6 Dips 2 mins Rest: then 8 min AMRAP 5 Pull Ups 8 Front rack Box step ups 75/45 20 straddle sit ups


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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 + @