• Mazen Nassar

WOD-4/22/19 Happy Belated Birthday Thom H!


Tom’s Birthday WOD.  Run 200 m run KB warmup 10 KB Russian twists 6 single arm OH lunge L 6 single arm OH lunge R 10 halos L/R (light kb) 10 good mornings 10 single leg RDL (R) 10 single leg RDL (L) 10 SDHP 10 American KBS Week 11 of 12 – Hatch Squat


Back Squat • 5 reps at 60% of 1RM • 3 reps at 70% of 1RM • 2 reps at 80% of 1RM • 2 reps at 90% of 1RM • 1 rep at 95% of 1RM • 1 rep at 103% of 1RM Front Squat • 5 reps at 60% of 1RM • 5 reps at 70% of 1RM • 5 reps at 75% of 1RM • 5 reps at 75% of 1RM 

5x3x1 rest 1 minute between sets 4 Pistols 6 SLRDL 53/35 7 KB SDHP (53/35) 9 KBS (53/35) 30 Russian twists (20/14) (right=1/left=1) +5 Rounds, Rest 1 Minute ++3 Rounds, Rest 1 Minute +++1 Round