• Mazen Nassar

WOD-8/27/19


Warm-up / Mobility 


• 400 m Run 2 rounds:


• 60 sec Thoracic spine stretch


• 30 sec Pigeon Pose 


• 30 sec Spiderman Lunge 2 rounds:


• 10 Good Mornings 


• 10 Overhead squats

Strength


8 min EMOM: Strict Press


• 70% Strict Press Then 4 min EMOM: Jerk • 70% Strict Press Core 
6 rounds: 

20 secs per round. 

Ten sec transition 


• Strict T2B


• Star Crunches 


Conditioning


15 min AMRAP 

• 5 Pull-ups


• 10 Push-ups


• 12 Power Clean 75/55 Scaled version • 5 Pull-ups


• 10 Push-ups


• 12 Power Clean 45/33 


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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 + @