• Mazen Nassar

WOD-1/7/20


10 pvc pass throughs 10 around the worlds CW/CCW 10 banded pull apart 2 rounds 10 plank push-ups 10 hollow rocks 10 Ring rows Strength: Bent-over Row 10 Reps @ 60% 8 Reps 6 Reps 4 Reps 2 Reps * gradually increase weight WOD: “ANNIE” 50 Double Unders 50 Sit-ups 40 Double Unders 40 Sit-ups 30 Double Unders 30 Sit-ups 20 Double Unders 20 Sit-ups 10 Double Unders 10 Sit-ups End of Class Burn Out: Death by Burpees EMOM 1 Burpee, 3 Burpees, 5 Burpees, etc until you can’t complete 


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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 + @