• Mazen Nassar

WOD-6/8/18 Happy Birthday Chris Acosta


Chris Acosta’s BIRTHDAY WOD

Warm Up: 3 Minutes of Jump Rope 1st Minute: Singles 2nd Minute: Variations 3rd Minute: Double Unders 10 Stationary Inchworms x1 push up 20 Shoulder Taps 10 Sampson stretches with pass through Mobility: Banded pec Rig asst pigeon Strength: Bench Press 1x10 @ 50% 1x5 @ 60% 3x3 @ 70% 1x3 @ 80% WOD 18-15-12-9-6-3 Cal Row Thrusters (75/55) Lateral burpees


43 views0 comments

Recent Posts

See All

WOD-1/22/21 and 5 pm zoom link.

1 min per movement. Toy Soldiers Lunges Bear Crawl Burpee Broad Jumps 3 Rounds 10 Pass Throughs 10 Around the World (CW & CCW) 10 Overhead Squats 3 Rounds (30 seconds each) Straddle Sampson lunge Wod

WOD1/21/21 and 5pm Zoom class

2 rounds of: • 10 Front-to-back Leg Swings /leg • 10 Good morning squats • 10 Sampson lunges 2 rounds of: • 10 Good Mornings 45/35 • 10 straight leg deadlifts •10 Back Squats •10 Front Squats Back Squ

WOD 1/20/21 and 5pm Zoom link.

800 m run 2 rounds: 10 star touches 10 banded pull-aparts 10 good mornings 2 Rounds 30 sec: Spider-Man Kickstand Pronated grip bent over row: 1 X 10 @ 50% 1 X 6 @ 70% 3 X 5 @ 80% 21-15-9: Pendlay rows