• Mazen Nassar

WOD-3/6/18


Warm-up / Mobility


• 400 m Run 2 rounds:


• 60 sec Thoracic spine stretch


• 30 sec Pigeon Pose


• 30 sec Spiderman Lunge 2 rounds:


• 10 Good Mornings 


• 10 Overhead squats Strength


8 min EMOM: Strict Press


• 70% Strict Press Then 4 min EMOM: Jerk • 70% Strict Press Core
 

 6 rounds: 20 secs per round.

Ten sec transition 


• Strict T2B


• Star Crunches 


Conditioning


Every 2 min for 16 min:


• 5 Pull-ups


• 10 Push-ups


• 12 Power Clean 75/55 Scaled version • 5 Pull-ups


• 10 Push-ups


• 12 Power Clean 45/33


Recent Posts

See All

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 I

WOD-9/23/20 Zoom link for 5pm class

1 round • 15 Jumping Jacks • 15 Air Squats • 10 Spider man Push Ups Core Tabatta • V-ups • Hollow body hold • Hold Strength Back Squat Test 1 rep max Conditioning 12 Minute AMRAP: • Power Clean 95/

WOD-9/22/20 and 5 pm zoom link.

Warm-up • 2 min Jump Rope 2 rounds: • 10 Passthroughs  • 10 Lunges • 10 Inch Worm 2 rounds: • Pec • Pike Stretch •  Straddle Stretch Strength Strict press reestablish 1 rep max Conditioning 4 rounds f