• Mazen Nassar

Happy Birthday Fayzan! Fayzan’s Birthday WOD -11/12/19


Warm-up 2 rounds: • 10 PVC Passthroughs • 10 PVC Good Mornings • 10 PVC Overhead Squats • 5 Dive Bomber Push ups 2 rounds: • Couch Stretch • Pike Stretch • Squat Hold •Pec Strength Shoulder Press • 5 reps at 65% • 3 reps at 75% • 1+ reps at 85% Core


3 rounds:


• 10 Hollow Rocks • 10 Evil Wheels Conditioning


21-15-9 reps • Thrusters 75/55 • Handstand Push-ups • Toes-to-bar Cash out: 

4x10 DB Strict Press 4x12 DB Row 3x10 DB horizontal and lateral raise 


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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 + @