Search
  • Mazen Nassar
    • Apr 10, 2019
    • 1 min read

WOD-4/10/19


Warm-up


• 200 m sprint 2 rounds:


• Pec


• Flagpole 


• PVC Y stretch 2 rounds:


• 10 PVC Good Mornings


• 10 PVC Overhead Squats Strength


6x5 


• Pendlay Row


• Bench Press
 

Start at 70% 1 RM. Increase weight to finish heavy. 

Conditioning


For time: 

10 min AMRAP


• 8 Renegade Rows


• 10 Single arm DB Thrusters


• 10 Sit-ups


• Run Capp street loop.  


54 views

Recent Posts

See All

WOD-9/25/20 and 5pm Zoom

Warm Up: 10 Pasthroughs 10 OHS 10 Jumping Jacks 10 Star Crunch 10 Star Stretch Two rounds: 1 min Figure 4 Straddle Cossack Skill: Bear Complex Conditioning: For max reps at each station: Tabata Front

11Write a comment

WOD-9/24/20 and 5pm Zoom class

Warm up: 2 mins Jump rope 2 Rounds: 10 Ring rows 10 Back extensions 10 Inch worms 2 scapular push ups Mobility: 1 min Kick stand stretch Couch Core: Tabatta Clams Strength: 4x10 Bent-Over Row 135/95 I

31Write a comment

WOD-9/23/20 Zoom link for 5pm class

1 round • 15 Jumping Jacks • 15 Air Squats • 10 Spider man Push Ups Core Tabatta • V-ups • Hollow body hold • Hold Strength Back Squat Test 1 rep max Conditioning 12 Minute AMRAP: • Power Clean 95/

15Write a comment