• Mazen Nassar

WOD-10/1/20

Warm-up


2 rounds:

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

• 10 push ups

2 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Pigeon pose (R/L)

Bench Press (Home Wod) floor press 5x Max Reps

• 10 reps at 50% of 1RM

• 10 reps at 60% of 1RM

• 10 reps at 70% of 1RM

• 3x2 @ 80% of 1 RM

WOD

For time: 3 rounds

20 Wall balls 20/14

10 Pull Ups (home wod) Horizontal and lateral DB raise

10 T2B (home wod) V-ups

10 Burpees


core burn out:

4X20

Hollow body crunch

Deadbugs



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No zoom class today. Back tomorrow!

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc

WOD/10/20/20 and 5pm Zoom link

Warm Up: 20 Jumping Jacks 10 Stationary Toy Soldiers 5 Stationary Inchworms x 2 push ups 10 Hollow Rocks 20 Squats 10 Scap. Pull ups 10 Tic Tocs (Beat Swings) 10 PVC Passthroughs 10 PVC Around the Wor