• Mazen Nassar

WOD-3/11/19


• 200 m Row 2 rounds of:


• 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 Barbell front-rack stretch 45/35 • 10 Straight leg deadlifts 45/35 2 rounds of: • 10 Good Mornings 45/35 •10 Back Squats •10 Front Squats Strength
Front Squat • 5 reps at 60% of 1RM • 5 reps at 65% of 1RM • 5 reps at 70% of 1RM • 5 reps at 70% of 1RM Back Squat • 6 reps at 65% of 1RM • 6 reps at 75% of 1RM • 6 reps at 80% of 1RM • 6 reps at 80% of 1RM  Conditioning
10 min AMRAP:
10 Push Ups 10 Single Leg Romanian Deadlift 53/35 20 Double unders  


Recent Posts

See All

WOD-10/27/20 and 5 pm Zoom link.

Warm up: 20 jumping jacks 10 burpees 20 kettle bell swings 10 goblet squats Mobility: 2x 30 seconds Spiderman lunge Pigeon pose Straddle Couch Strength: Back Squat 1 X 10 @ 50% 5 X 5 @ 70% 1 + @