• Mazen Nassar

WOD-2/12/18


Happy Birthday Stephen Warm-up
 2 rounds: • 60 sec Floor shoulder stretch • 30 sec Spiderman Lunge • 30 sec Pike 2 rounds: • 15 PVC Passthroughs • 15 PVC Thrusters 2 rounds of : • 5 HSPU • 10 Inch worms 1 Push-up • 15 Front Squats 45/33 Strength 
Strict Press • 2x3 reps at 70% of 1RM • 3 reps at 80% of 1RM • 1 rep at 90% Core 4 rounds: • 20 Star Crunches • 50 Flutter Kicks Conditioning
 15 min AMRAP: Stephans Birthday WOD 34 Front squat 75/53 34 Burpee Pull ups 34 Clean and Split Jerk 75/53  


66 views0 comments

Recent Posts

See All

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