• Mazen Nassar

WOD-4/17/19


Warm-up


• 400m Run 3 rounds:


• 10 Jumping Jacks • 10 Mountain Climbers


• 10 Push-ups 2 rounds:


• Passthroughs • Arm Circles Backwards/Forwards • Standing Toe Touch Foot on Box 

Strength
Bench Press • 5-3-1 reps, work up to 85% of 1RM Weighted Dips • 5-3-1 reps, work up to 85% of 1RM Core
3 rounds: • 1 min Hollow Hold (cumulative) • 10 Bridges 

Conditioning


For time:


• 50 Wall Balls 20/14 • 40 Box Jump Overs 24/20” • 30 Burpees • 20 Wall Balls • 10 Box Jump Overs  


79 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