• Mazen Nassar

WOD-9/9/19


Warm up 400 m run 10 Sampson stretches 10 burpees 10 PVC passthroughs 10 around the worlds 10 PVC overhead squats 10 sec handstand hold. 10 toes to bar Mobility 30 sec: Wrist stretch Spider-Man lunge Kickstand stretch Strength


Week 4 of 12 – Hatch Squat


Back Squat • 8 reps at 65% of 1RM • 8 reps at 70% of 1RM • 6 reps at 80% of 1RM • 6 reps at 85% of 1RM Front Squat • 5 reps at 70% of 1RM • 5 reps at 75% of 1RM • 5 reps at 80% of 1RM • 5 reps at 85% of 1RM Conditioning 10 min AMRAP: 6 Turkish Get Ups (53/35) 10 KB Power Snatch (53/35) 200 meter run


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No zoom class today. Back tomorrow!

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc

WOD/10/20/20 and 5pm Zoom link

Warm Up: 20 Jumping Jacks 10 Stationary Toy Soldiers 5 Stationary Inchworms x 2 push ups 10 Hollow Rocks 20 Squats 10 Scap. Pull ups 10 Tic Tocs (Beat Swings) 10 PVC Passthroughs 10 PVC Around the Wor