• Mazen Nassar

WOD-4/10/18


Warm-up


• 200 m sprint 2 rounds:


• 30 sec Pec Stretch  (L/R)


• 30 sec Pigeon Pose (L/R)


• 30 sec PVC Y stretch 2 rounds:


• 10 PVC Good Mornings


• 10 PVC Overhead Squats

Strength 


5x5


• Bent-over Barbell Row

Start at 70% 1 RM. Increase weight to finish heavy

Conditioning. 


For time: 

3 RNDS


• 30 Push Ups


• 30 V-ups


• 30 KBS 53/35


• 30 Sit-ups
 


69 views0 comments

Recent Posts

See All

WOD-1/27/21 amd 5pm Zoom Link

Warm up: 1 round: • 10 Burpees • 10 Sampson Lunges with Passthroughs • 10 Cossack Lunges Mobility: 2 rounds: 30 sec. • Pike • Pigeon • Straddle Kickstand Conditioning: Barbaraish 5 rounds 20 KBS 3

WOD-1/26/21 amd 5 pm Zoom

Warm up: 400 meter run 14 Strict Press 14 Sampson Lunges 14 arm swings Mobility: 1 min Box stretch Strength: Strict press 4x12 @ 60% 1 rep max Conditioning: 21-15-9 Box Jumps STO 115/85 Hollow Rocks

WOD-1/25/21 and 5 pm Zoom link.

Warm up 400 m run 10 Sampson stretches 10 burpees 10 passthroughs 10 around the worlds 10 overhead squats 10 good morning 10 sit ups Mobility 30 sec: Spider-Man lunge Pec Strength Overhead squats: 2 X