• Mazen Nassar

WOD-10/23/19


Warm-up


• 100 Singles  • 20 Ring Rows  • 20 Back Extension  


• 10 Passthroughs  • 10 Romain straight leg 45/35

Core
 21-15-9 reps: • Lying Leg Raises • Good Mornings 65/45

Strength Bent Over Row 10-7-5-3-1 reps, work up to AHAP The 3x10 reps at 65-70% of that number! Conditioning 

10 min AMRAP: • 20 Sit-ups • 10 Push ups • 5 Strict Pull ups   


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WOD-9/24/20 and 5pm Zoom class

Warm up: 2 mins Jump rope 2 Rounds: 10 Ring rows 10 Back extensions 10 Inch worms 2 scapular push ups Mobility: 1 min Kick stand stretch Couch Core: Tabatta Clams Strength: 4x10 Bent-Over Row 135/95 I

WOD-9/23/20 Zoom link for 5pm class

1 round • 15 Jumping Jacks • 15 Air Squats • 10 Spider man Push Ups Core Tabatta • V-ups • Hollow body hold • Hold Strength Back Squat Test 1 rep max Conditioning 12 Minute AMRAP: • Power Clean 95/

WOD-9/22/20 and 5 pm zoom link.

Warm-up • 2 min Jump Rope 2 rounds: • 10 Passthroughs  • 10 Lunges • 10 Inch Worm 2 rounds: • Pec • Pike Stretch •  Straddle Stretch Strength Strict press reestablish 1 rep max Conditioning 4 rounds f