• Mazen Nassar

WOD-5/24/19 Happy Birthday Simòn.


10 Sampson Lunges 10 Push ups 10 Curtsy squats 20 Good Mornings Deadlift 4x10 65% of 1 RM “Dirty Thirty” 30 Box Jumps 24"/20″ 30 Jumping Pull-Ups 30 KB Swings 53/35 30 Walking Lunges 30 KTE 30 Push Press 45/33 30 Back Extensions 30 Wall Ball Shots 30 Burpees 30 Double Unders Burn out: 3 rounds 5 Dragon Flies 10 Hollow rocks 20 Hollow Body Scissors  


39 views0 comments

Recent Posts

See All

WOD-1/15/21 and 5pm Zoom link.

Warm-up 2 rounds: • 10 Jumping Jacks • 10 Lunges • 10 Inch Worm 1 round: • Pigeon Pose (L/R) • Pike Stretch • Straddle Stretch Strength Deadlift 4x8 @65% Conditioning 4 rounds: 8 Sumo Deadlift High P

WOD-1/14/16 And 5pm zoom link

Warm up: 400 meter run 15 Strict Press 15 Sampson Lunges Mobility: 1 min Box stretch Couch Strength: Strict press 4x12 @ 60% 1 rep max Conditioning: 21-15-9 Box Jumps STO 115/85 Hollow Rocks Core: Ta