• Mazen Nassar

WOD-1/6/20


Warm up  3 Rounds

• 15 Jumping Jacks • 15 Air Squats • 10 Spider man Push Ups Core Tabatta • V-ups • Hollow body hold • Hold Strength Back Squat •15 reps @50% of 1RM •10 reps @60% of 1RM • 3x3 @70% Conditioning 12 Minute AMRAP: • Power Clean 95/65 • Push Press • Back Rack Lunges 95/64 Reps: 1, 2, 3, 4, 5 + … Penalty: 5 bar facing burpees any time the barbell touches the ground. 


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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 + @