• Mazen Nassar

WOD-2/21/20

Warmup

• High Knees

• Butt Kicks

• Side Shuffle Left

• Side Shuffle Right

• High Kicks

• Samson Stretch Lunge

All these are started from front of Box to the back

Core

3 Rounds:

• 20 Russian Twists – 20/14 you can use more weight and KB/MB

• 20 Hollow Rocks

• 20 AbMat Sit-ups

WOD

8 Minutes:

• 10 Box Jumps 24/20

• 10 K2E

Rest 1 minute

8 Minute AMRAP:

• 10 Goblet squats 53/35

• 5 Box jump overs 24/20

Rest 1 minute

8 Minute AMRAP:

• 5 Burpees

• 10 Pull UPS

Score = Total reps.

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WOD-10/19/20 and 5pm Zoom link.

Two rounds 10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Couch 4x7 front squats 13 Back squats. 3 RFT 10 Back Rack Lunges 75/35 20 Push Press

WOD-10/16/20 and 5 pm Zoom class.

Warm up: 20 OHS 10 Sampson Stretch 10 Dive bomber push-ups 20 Passthroughs 10 ATW Mobility: 2 rounds 30 secs Pigeon Couch Side lunge 7 RFT 4 Turkish Get ups 53/35 6 DB Snatch 45/20 10  V Ups * burn ou

WOD-10/14/20 and 5pm Zoom class

Warm up: Run 400 meters 1 round 15 plank to pike 10 scapular pull ups 10 ring rows 5 Yoga push ups 10 Passthroughs Mobility: 30 secs: Flag pole stretch Couch stretch Wrist stretch Strength: Bench