• Mazen Nassar

WOD-11/19/19


Warm up: 3 rounds 15 plank to pike 10 scapular pull ups 10 ring rows 5 Dive bomber push-ups  10 Passthroughs Mobility: 30 secs: Hanging partner stretch Flag pole stretch Couch stretch Wrist stretch Trunk Strength: Tabata: I,T,Y Skill: Hand stand push up progressions Conditioning: **"J.T." ** 21-15-9 reps of: Handstand push-ups Ring dips Push-ups


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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/