• Mazen Nassar

WOD-9/3/19


6 Minute Warm Up: 30 seconds each Jumping Jacks High Knees Butt Kickers Burpees Star Touches Squats Stationary Inchworms x1 Push up Sumo Squats Downward Dog Calf stretch Shoulder Taps V-Ups Leg Levers Mobility: 30 Seconds Each Pigeon Couch Stretch Pike Stretch Straddle Stretch Week 2 of 12 – Hatch Squat


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 Front Squat • 5 reps at 50% of 1RM • 5 reps at 60% of 1RM • 2 sets: 5 reps at 65% of 1RM Conditioning
15 min AMRAP 
• 30 Floor Press 95/65
• 30 Chest-to-bar Pull-ups
• 30 Bent over row 95/65
• 30 Sit-ups
• 30 Push Press 95/65
• 30 Back Extensions
• 30 Sumo Deadlift 95/65 


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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 + @