• Mazen Nassar

WOD-5/29/18


Warm-up • 200 meter sprint • 20 Wall Facing Squats • 10 Prone Scorpions (face down) • 10 Sampson Lunges 2 rounds: • 30 sec Pec stretch • 30 sec Straddle Stretch • 30 sec pigeon Core 6 rounds: • 20 sec Bird Dog Plank Right • 10 sec Rest • 20 sec Bird Dog Plank Left • 10 sec Rest Strength Back Squat • 5 reps at 65% of 1RM • 5 reps at 70% of 1RM • 5 reps at 75% of 1RM • 5 reps at 80% of 1RM Conditioning 6 min AMRAP: • 10 KB SDLHP 53/35 • 20 alternating One-arm DB power Snatch 75/35


43 views0 comments

Recent Posts

See All

WOD-3/31/20 and 5pm Zoom link.

WARM-UP • 400 M RUN 3 ROUNDS OF: • 10 SQUATS • 5 HAND-RELEASE PUSH-UPS Mobility • Pec stretch 30 seconds (L/R) • 20 Passthroughs • 10 around the world clockwise and 10 counter clockwise. STRENG

WOD-3/30/21 and 5pm Zoom link

Warm-up • Capp St. run 3 rounds: • 20 Side to Side Jumps • 10 Air Squats 3 rounds • 30 sec Couch Stretch • 30 sec Standing Toe Touch • 30 sec Straddle Strength Bent over row 4x10 AHAP Conditioning 10

WOD-3/29/21 and 5 pm Zoom link.

Warm up: • 800 m run 2 Rounds: • 15 Jumping Jacks • 15 Air Squats • 15 Spider man Push Ups Core: Tabata: • :20 Hollow body hold • :20 V-ups • :20 Plank Hold Strength: Back Squat: •10 reps @50% of 1RM