- 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