• Mazen Nassar

WOD-11/25/20 and 5 pm Zoom class. We will be closed Thursday! Please be safe as you celebrate this T

Warm-up

3 rounds:

• 15 Jumping Jacks

• 15 Air Squats

• 15 Mountain Climbers

• 15 Squat Jumps

3 rounds:

• 30 sec Spiderman Lunge Righti

• 30 sec Spiderman Lunge Left

• 1 min Goblet Squat Hold and

pulsate 53/35

Strength: Bench Press

•10 reps at 50% of 1RM

• 8 reps at 65% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 80% of 1RM

Conditioning

For time:

• 50 Wallballs 20/14

• 50 Pull-ups

• 50 cleans 75/55

• 50 Push Presses 75/55

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WOD-1/22/21 and 5 pm zoom link.

1 min per movement. Toy Soldiers Lunges Bear Crawl Burpee Broad Jumps 3 Rounds 10 Pass Throughs 10 Around the World (CW & CCW) 10 Overhead Squats 3 Rounds (30 seconds each) Straddle Sampson lunge Wod

WOD1/21/21 and 5pm Zoom class

2 rounds of: • 10 Front-to-back Leg Swings /leg • 10 Good morning squats • 10 Sampson lunges 2 rounds of: • 10 Good Mornings 45/35 • 10 straight leg deadlifts •10 Back Squats •10 Front Squats Back Squ

WOD 1/20/21 and 5pm Zoom link.

800 m run 2 rounds: 10 star touches 10 banded pull-aparts 10 good mornings 2 Rounds 30 sec: Spider-Man Kickstand Pronated grip bent over row: 1 X 10 @ 50% 1 X 6 @ 70% 3 X 5 @ 80% 21-15-9: Pendlay rows