Search
  • Mazen Nassar
    • Aug 27, 2018
    • 1 min read

WOD-8/27/18                      Happy Birthday Walter


Warm-up
• 300 m Row 3 rnds • Banded DL • 10 Air Squats 3 rounds:


• 30 sec Kick Stand • 30 secCouch  • 30 sec Spiderman 

Strength
 Back Squats • 3 reps at 70% of 1RM • 3 reps at 80% of 1RM • 3 rep at 90% of 1RM Conditioning


4 rounds for time: • 10 Deadlifts 65% 1RM • 60 Double Unders Burn out: Core
4 rounds: • 30 Clams each side • 15 V-Ups 


52 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