• Mazen Nassar

WOD-2/26/19


Warm-up 3 rounds: • 5 Inch Worms with Push-up • 10 Ring Rows • 10 Push Ups 2 rounds:
•  Pike •  Pec • Pigeon Pose Strength
Bench Press • 5 reps at 65% • 3 reps at 75% • 1+ reps at 85% Weighted Dips • 5-3-1+ reps AHAP Conditioning 3 rounds for time: • 500 m Row • 21 Push-ups • 12 Overhead Squats 115/75 • 21 Toes-to-bar 


54 views0 comments

Recent Posts

See All

WOD-1/15/21 and 5pm Zoom link.

Warm-up 2 rounds: • 10 Jumping Jacks • 10 Lunges • 10 Inch Worm 1 round: • Pigeon Pose (L/R) • Pike Stretch • Straddle Stretch Strength Deadlift 4x8 @65% Conditioning 4 rounds: 8 Sumo Deadlift High P

WOD-1/14/16 And 5pm zoom link

Warm up: 400 meter run 15 Strict Press 15 Sampson Lunges Mobility: 1 min Box stretch Couch Strength: Strict press 4x12 @ 60% 1 rep max Conditioning: 21-15-9 Box Jumps STO 115/85 Hollow Rocks Core: Ta

WOD-1/13/21 and 5 pm Zoom link.

Warm-up • 100 singles 2 rounds: • 30 sec Pec Stretch • 30 sec Pigeon Pose • 30 sec Spiderman 2 rounds: • 10 PVC Good Mornings • 10 PVC Overhead Squats Strength 10 min: Bent over Row • 4 sets of Max