• Mazen Nassar

WOD-5/7/19


Warm-up • 100 Singles 2rounds: • 30 sec Rig assist Figure 4 • 30 sec Couch Stretch 2 rounds: • 10 Jumping Jacks • 10 Romanian Deadlifts 45/35 • 10 Barbell Thrusters 45/35 Strength Shoulder Press • 3 sets of 5 reps, work up to 80% of 1RM Core Tabata : • 20 sec Hollow Rocks • 10 sec Rest • 20 sec Handstand Hold • 10 sec Rest Conditioning 10 min AMRAP: • 5 Shoulder-to-Overhead 135/95 • 10 Burpees • 15 Squats 


55 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