• Mazen Nassar

WOD-9/24/20 and 5pm Zoom class

Warm up:

2 mins Jump rope

2 Rounds:

10 Ring rows

10 Back extensions

10 Inch worms 2 scapular push ups

Mobility: 1 min

Kick stand stretch

Couch

Core: Tabatta

Clams

Strength:

4x10 Bent-Over Row 135/95

In between sets do 1O DB reverse fly

Conditioning:

3 RFT

5 Beast makers 45/20

60 Double Unders or singles

10 Pull-Ups

10 ring rows



Recent Posts

See All

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