• Mazen Nassar

WOD-2-14-20

Warm up:

20 jumping jacks

10 PVC passthroughs

10 ATW in each direction

20 PVC good mornings

10 hollow rocks

10 high kicks

20 shoulder taps

10 plank push ups

5 dive-bomber push ups

Mobility

30 sec:

Flagpole stretch

Spider-Man lunge

Pigeon pose

Core

Alternating Tabata:

Hollow body crunches

Hand stand holds

Strength

Strict Press:

2 X 5 @ 70%

2 X 3 @ 80%

2 X 1 @ 90%

12 min AMRAP (53#/35#)

2 Burpees

4 Power Snatches

6 OHS

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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