Search
  • Mazen Nassar
    • Mar 18, 2019
    • 1 min read

WOD-3/18/19


Warm-up


• Tabata I, T, Y, M 3 rounds:


• 7 Star Stretches 


• 7 Mountain Climbers


• 7 Squats 3 rounds: 20 seconds 


• Couch Stretch 


• Figure 4 Strength
Week 7 of 12 – Hatch Squat
Back Squat • 5 reps at 70% of 1RM • 5 reps at 80% of 1RM • 2 reps at 85% of 1RM • 3 reps at 90% of 1RM • 1 rep at 100% 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 85% of 1RM Core
  

2 rounds:


• 10 Sit-Ups 


• 10 Romanian deadlift 45/20 Conditioning
4 round for time:


• 10 DB Thrusters *


• 10 Alternating single straight leg deadlift *

• 10 Alternating Bulgarian split squat * * indicates 45/20 Dumb 


51 views0 comments

Recent Posts

See All

WOD-3/31/20 and 5pm Zoom link.

WARM-UP • 400 M RUN 3 ROUNDS OF: • 10 SQUATS • 5 HAND-RELEASE PUSH-UPS Mobility • Pec stretch 30 seconds (L/R) • 20 Passthroughs • 10 around the world clockwise and 10 counter clockwise. STRENG

WOD-3/30/21 and 5pm Zoom link

Warm-up • Capp St. run 3 rounds: • 20 Side to Side Jumps • 10 Air Squats 3 rounds • 30 sec Couch Stretch • 30 sec Standing Toe Touch • 30 sec Straddle Strength Bent over row 4x10 AHAP Conditioning 10

WOD-3/29/21 and 5 pm Zoom link.

Warm up: • 800 m run 2 Rounds: • 15 Jumping Jacks • 15 Air Squats • 15 Spider man Push Ups Core: Tabata: • :20 Hollow body hold • :20 V-ups • :20 Plank Hold Strength: Back Squat: •10 reps @50% of 1RM