• Mazen Nassar

WOD-1/2/19


800 meter run Spider man lunge Duck walk Bear crawl Crab walk Sampson stretch 5 second pause at the bottom With PVC pipe 20 good morning 10 around the world (c/cc) 10 OHS Skill: Snatch RX: spend 12 mins finding one rep max Conditioning: 3 RFT 10 Snatches 75/55 20 Sit ups 5 Hands Stand Push Ups 


39 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