• Mazen Nassar

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 


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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 + @