• Mazen Nassar

WOD-4/23/18


Warm-up • 2 mins Jump rope • 10 Dive Bomer push ups • 20 PVC Passthroughs • 20 PVC Good Mornings • 20 PVC Overhead Squats 2 rounds of: • 30 sec Hip Circles • 30 sec Shoulder circles on the wall • 30 sec Spider man w/ Band R/L Team WOD 2 person team Run 400m 100 Thrusters 75/45 Run 200m 100 Push-ups Run 400 50 Pull Ups 20 Strict Knees to Elbows ---------- Run as a team, partition remaining workload as necessary, only 1 player working at a time. 


Recent Posts

See All

WOD-9/25/20 and 5pm Zoom

Warm Up: 10 Pasthroughs 10 OHS 10 Jumping Jacks 10 Star Crunch 10 Star Stretch Two rounds: 1 min Figure 4 Straddle Cossack Skill: Bear Complex Conditioning: For max reps at each station: Tabata Front

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/