• Mazen Nassar

WOD-8/1/18


Warm up: 300 meter row 2 Rounds: 10 Ring rows 10 Back extensions 10 Pull ups Mobility: 1 min Kick stand stretch Couch Rig PVC Y stretch Core: Tabatta Clams V ups Strength: 4x10 Bent over row pronated grip 135/95 In between sets do 1O DB reverse flys Conditioning: 3 RFT 800 m Run 20 KBS 53/35 10 sit-ups w/plate 45/25


47 views0 comments

Recent Posts

See All

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

WOD-1/19/21 and 5 pm Zoom link.

Warm-up 1 round: • 20 ATW (10 in each direction ) • 10 close grip over head Squats 2 rounds: • 30 sec Couch Stretch • 30 sec Pike • 30 sec Straddle • 30 sec Pec Stretch Strength 10 min E2MOM: • 1 St