• Mazen Nassar

WOD-3/4/19


Warm-up: 2 rounds: •20 straddle sit-ups • 20 Good Mornings • 20 Overhead Squats • Duck Walk From the front to back of the box 2 rounds: • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Pigeon pose (R/L) Strength
 

Week 6 of 12 – Hatch Squat


Back Squat • 6 reps at 70% of 1RM • 6 reps at 80% of 1RM • 3 reps at 90% of 1RM • 2 reps at 95% of 1RM Front Squat • 5 reps at 65% of 1RM • 4 reps at 75% of 1RM • 4 reps at 80% of 1RM • 4 reps at 80% of 1RM WOD For time: 

3 rounds 20 Wall balls 20/14 5 Wall walks 10 Sots 75/55 


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