• Mazen Nassar

WOD-4/9/18


Warm-up


2 rounds:


• 30 Single Unders


• 10 Squats

• 10  Sampson Lunges  2 rounds: 30 secs 


• Cossack lunge


• Straddle 


• Pigeon 

Strength
 

  Back Squat


• 5 reps at 60% 


• 5 reps at 70% 


• 2x3 reps at 80% 

Front Squat


• 5 reps at 65% 


• 5 reps at 70% 

• 5 reps at 75% 

Conditioning
  

10 min AMRAP :


• 10 Snatches 95/65


• 15 K2E


• 30 Double Unders  


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