• Mazen Nassar

WOD-12/20/19


Team WOD Tuesday Warm Up: 20 Jumping Jacks 10 Stationary Toy Soldiers 5 Stationary Inchworms x 2 push ups 10 Hollow Rocks 20 Squats 10 Scap. Pull ups 10 Tic Tocs (Beat Swings) 10 PVC Passthroughs 10 PVC Around the World 10 PVC Good Mornings Mobility: 30 Seconds Each Spiderman Pigeon Warm Up: Bear Complex: Deadlift Hang Power Clean Front Squat Push Press Back Squat Partner WOD: In Teams of 2, Alternating Exercises 30 Minute AMRAP 1 Bear Complex 95/65 3 Handstand Shoulder Taps (R&L=1) 5 Burpees 10 Pull Ups 15 Left, Right, Center MB Sit-ups 20/14 20 Squats 25 Lateral Bar Hops 


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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 + @