• Mazen Nassar

WOD-11/5/19


Warm-up 3 rounds: • 10 Jumping Jacks • 10 Passthroughs • 10 Push-ups  3 rounds: • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 30 sec Goblet Squat 53/35 • 30 sec Standing Toe Touch Strength: Bench Press • 10 reps at 55% of 1RM • 5 reps at 65% of 1RM • 3x 10 rep at 70% of 1RM Core 3 rounds: • 10 Dragonflies • 15 Sit-ups w/plate 45/25 Conditioning 40-30-20-10 reps for time: • SDHP 53/35 • Kettlebell Swings 53/35 • Double Unders


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WOD-9/25/20 and 5pm Zoom

Warm Up: 10 Pasthroughs 10 OHS 10 Jumping Jacks 10 Star Crunch 10 Star Stretch Two rounds: 1 min Figure 4 Straddle Cossack Skill: Bear Complex Conditioning: For max reps at each station: Tabata Front

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/