• Mazen Nassar

WOD-7/30/18


10 Burpees Toy Soldiers Broad Jumps Bear Crawl Forward Bear Crawl Backward Releve Walk Crab Walk Forward Walking Samson Stretch Core: 3 Rounds 10 MB Push Ups 20/ 10 MB Straight Leg Sit Ups 20/14 10 MB Hollow Rocks 20/14 Warm up all WOD movements WOD: 22 Minute AMRAP 3 Wall Walks (rx=start in push up position, wall walk to chest touching wall) 5 DB Push Press 40/25 7 DB Lunges (each leg) 40/25 9 Burpee Box Jump Overs 24”/20” 30 Double Unders 


57 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