• Mazen Nassar

WOD-4/25/18


Warm-up 3 rounds:


• 7 Jumping Jacks  


• 7 Mountain Climbers


• 7 Air Squats 2 rounds:


• 30 sec Pike Stretch


• 30 sec Straddle Stretch


• 30 sec Goblet Squat Hold


• 30 sec Standing Toe Touch Hold Strength
   Back Squat


• 8 reps at 65% of 1RM


• 6 reps at 75% of 1RM


• 4 reps at 85% of 1RM


•. 1+ reps at 90% of 1RM Front Squat


• 5 reps at 70% of 1RM


• 4 reps at 80% of 1RM


• 3 reps at 85% of 1RM


• 1 + reps at 90% of 1RM Conditioning 3 RFT 10 Snatches 75/55 20 Sit ups 5 Bar Muscle ups  


85 views0 comments

Recent Posts

See All

WOD-1/15/21 and 5pm Zoom link.

Warm-up 2 rounds: • 10 Jumping Jacks • 10 Lunges • 10 Inch Worm 1 round: • Pigeon Pose (L/R) • Pike Stretch • Straddle Stretch Strength Deadlift 4x8 @65% Conditioning 4 rounds: 8 Sumo Deadlift High P

WOD-1/14/16 And 5pm zoom link

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