Search
  • Mazen Nassar
    • Sep 7, 2018
    • 1 min read

WOD-8/7/18


Warm-up


• 800 m Run 2 rounds: • 30 sec Pec Stretch • 30 sec Spiderman Lunge • 30 sec Pike Stretch • 30 sec Straddle Stretch 2 rounds:


• Duck Walk • Bear Crawl Strength Every 90 sec for 9 min (6 rounds): • 2-2-2-1-1-1 Hang Snatch • 2-2-2-1-1-1 Overhead Squat Start light. Work up to finish heavy. Conditioning 3 rounds for time:


• 1 min: Max Row (calories) • 1 min: Max Toes-to-bar • 1 min: Max  Push Ups • 1 min: Rest 


51 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

30

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

350

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

340