• Mazen Nassar

WOD-1/8/20


Warmup:

16 lunges 16 grasshoppers 14 Pike Push ups  12 wall circles (6 each side) 11 good mornings  10 inchworms with 1 push-up 10 Passthroughs  Skill: Shoulder Press Strength: Shoulder press 1x5 @ 60% of 1 RM 3x3 @ 70 2x2 @ 80 2x1 @ 90 Core
 3 rounds:


• 10 Leg levers • 10 Dragonflies Conditioning


21-15-9 reps • Ring Dips • KB Snatch 53/35 • Box Jump Over 24/20 Cash out:

4x10 DB Strict Press 4x10 DB Row 3x10 DB horizontal and lateral raise 


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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/