• Mazen Nassar

WOD- 10/16/18.                  Happy Birthday Putra


Putra’s Birthday WOD Warm up: 800 meter Run 10 Curtsy Squats 10 Lunges 10 Sampson Lunges 10 Dive Bomber Push ups 10 OHS 45/35 20 V-Ups Mobility: 30 secs Kickstand Pigeon 30 Thrusters 95/65 Then 3 rounds 5 Power Snatch 5 OHS Then 30 Thrusters


Recent Posts

See All

WOD-10/19/20 and 5pm Zoom link.

Two rounds 10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Couch 4x7 front squats 13 Back squats. 3 RFT 10 Back Rack Lunges 75/35 20 Push Press

WOD-10/16/20 and 5 pm Zoom class.

Warm up: 20 OHS 10 Sampson Stretch 10 Dive bomber push-ups 20 Passthroughs 10 ATW Mobility: 2 rounds 30 secs Pigeon Couch Side lunge 7 RFT 4 Turkish Get ups 53/35 6 DB Snatch 45/20 10  V Ups * burn ou

WOD-10/14/20 and 5pm Zoom class

Warm up: Run 400 meters 1 round 15 plank to pike 10 scapular pull ups 10 ring rows 5 Yoga push ups 10 Passthroughs Mobility: 30 secs: Flag pole stretch Couch stretch Wrist stretch Strength: Bench