• Mazen Nassar

WOD-8/20/18


Warm up: 20 jumping jacks 10 burpees 5 SDHP (35/26) 20 kettle bell swings (35/26) 10 goblet squats (35/26) 20 Sit up to Pike  Mobility: 30 seconds Spiderman lunge (R/L) Pigeon pose (R/L) Straddle stretch Strength: Back Squat 1 X 10 @ 50% 2 X 3 @ 70% 1 X 2 @ 80% 1 X 1 @ 90% Conditioning: Fight Gone Bad *3 rounds - one minute at each station without a break b/w stations - one minute break b/w rounds Wall Balls (20/14) SDHP (75/55) Box Jumps (20") Push Press (75/55) Row Score = total reps/calories(row) 


60 views0 comments

Recent Posts

See All

WOD-2/26/21 and Zoom link for 5pm class

3 Rounds 10 Pass Throughs 5 Around the World (CW & CCW) 10 Overhead Squats 2 Rounds (30 seconds each) Spiderman Lunge Couch Strength: Back Squat 6x8 @ 60-65% Pick a weight you can use to complete all

WOD-2/25/21 and 5pm Zoom link

Warm-up 800 meter run 2 rounds: • 10 PVC Good Mornings • 10 PVC Overhead Squats 2 rounds: • 30 sec Pec Stretch • 30 sec Pigeon Pose (L/R) • 30 sec Lat stretch Strength 5x5 • Pendlay Row • Pull u

WOD-2/24/21 and 5pm zoom link.

Warm Up: 20 Jumping Jacks 10 Stationary Toy Soldiers 5 Stationary Inchworms x 2 push ups 10 Hollow Rocks 20 Squats 10 Scap. Pull ups 10 Tic Tocs (Beat Swings) 10 PVC Passthroughs 10 PVC Around the Wor