• Mazen Nassar

WOD-1/16/17


Warm-up
• Tabata 3 rounds:
• 7 Jumping Jacks • 7 Mountain Climbers • 7 Air Squats 3 rounds: • Pike Stretch • Straddle Stretch • Goblet Squat Hold • Standing Toe Touch Hold Strength Back Squat • 8 reps at 65% of 1RM • 6 reps at 75% of 1RM • 4 reps at 85% of 1RM • 4 reps at 90% of 1RM Front Squat • 5 reps at 70% of 1RM • 4 reps at 80% of 1RM • 3 reps at 85% of 1RM • 3 reps at 90% of 1RM Conditioning For max reps: • Tabata Kettlebell Swings 53/35 • Tabata Toes to Bar • Tabata Sumo Deadlift High Pulls 75/55 • Tabata Push Press 75/55 Score = total reps from all tabata rounds. Tabata = 8 rounds of 20 seconds of work followed by 10 seconds of rest. No additional rest in between tabatas.