• Mazen Nassar

WOD-9/17/19


Warm up: 400 meter run 3x10  lunges  Star touches Side lunges Revers lunges Scapular pull ups Mobility: 2 rounds 30 secs Wall calves stretch Pike Pigeon Skill Kipping pull ups Conditioning: 20 min AMRAP 2 handstand push ups 4 pistols 8 pull ups 16 V-ups 


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Warm up: 1 round: • 10 Burpees • 10 Sampson Lunges with Passthroughs • 10 Cossack Lunges Mobility: 2 rounds: 30 sec. • Pike • Pigeon • Straddle Kickstand Conditioning: Barbaraish 5 rounds 20 KBS 3

WOD-1/26/21 amd 5 pm Zoom

Warm up: 400 meter run 14 Strict Press 14 Sampson Lunges 14 arm swings Mobility: 1 min Box stretch Strength: Strict press 4x12 @ 60% 1 rep max Conditioning: 21-15-9 Box Jumps STO 115/85 Hollow Rocks

WOD-1/25/21 and 5 pm Zoom link.

Warm up 400 m run 10 Sampson stretches 10 burpees 10 passthroughs 10 around the worlds 10 overhead squats 10 good morning 10 sit ups Mobility 30 sec: Spider-Man lunge Pec Strength Overhead squats: 2 X