• Mazen Nassar

WOD-12/3/19


Warm up 10 Sampson stretches 10 burpees 10 passthroughs 10 around the worlds 10 overhead squats 10 sec handstand hold. 10 toes to bar Mobility 30 sec: Flagpole stretch Spider-Man lunge Kickstand stretch Strength Overhead squats: 2 X 5 @ 75% 2 X 2 @ 85% Back squats: 3 X 3 @ 70%

Conditioning 10 min AMRAP: 2 Turkish Get Ups (55/35) 10 OHS 55/35 5 Strict Pull ups 200 meter row 


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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/