• Mazen Nassar

WOD-2/10/20


2 rounds of:

• 10 Front-to-back Leg Swings /leg • 10 Good morning squats • 10 Curtsy air squats 2 rounds of: • 10 Good Mornings 45/35 • 10 straight leg deadlifts •10 Back Squats •10 Front Squats Back Squat • 10 reps at 50% of 1RM • 8 reps at 55% of 1RM • 6 reps at 60% of 1RM • 6 reps at 65% of 1RM • 6 reps at 70% of 1RM Front Squat • 5 reps at 50% of 1RM • 5 reps at 60% of 1RM • 5 reps at 65% of 1RM

 Conditioning


10 min AMRAP:


10 Box Jumps 24/20” 10 KBS 53/35 20 Double unders  


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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 + @