• Mazen Nassar

WOD-1/21/20


2 rounds 1 minute plank 30 seconds wall sit 1 minute jump rope singles 30 Double-unders 1 minute jump rope singles 30 seconds wall sit 1 minute plank Mobility: 1 min Couch stretch (L/R) Spiderman lunge (L/R) Pronated scorpion Supinated scorpion PVC Lat Stretch (L/R) Passthroughs Strength. Front - back squat 3-4 rounds 7+13 @70 % of front squat 1 Rm Conditioning: 10 min AMRAP 10 Alternating Front Rack Lunges 75/55 40 Good Mornings 75/55 10 Pull ups  


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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 + @