• Mazen Nassar

WOD-2/11/19


Warm-up 3 rounds:
• 7 Jumping Jacks • 7 Mountain Climbers • 7 Air Squats 3 rounds: • Pike Stretch • Straddle Stretch • Goblet Squat Hold Strength
Week 3 of 12 – Hatch Squat
Back Squat • 8 reps at 60% of 1RM • 8 reps at 65% of 1RM • 6 reps at 75% of 1RM • 6 reps at 80% of 1RM Front Squat • 5 reps at 55% of 1RM • 5 reps at 65% of 1RM • 5 reps at 70% of 1RM • 5 reps at 75% of 1RM Conditioning For max reps: • Tabata Kettlebell Swings 53/35 • Tabata Push Ups • Tabata Hollow Body crunches • Tabata Push Press Score = total reps from all tabata rounds. Tabata = 8 rounds of 20 seconds of work followed by 10 seconds of rest. No additional rest in between tabatas.


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