• Mazen Nassar

Larry Kramer’s Birthday WOD-7/3/19


Happy belated Birthday Larry! 

So very proud of all your hard work.

Keep it up! 

Warm Up: 3 Minutes of Jump Rope 1st Minute: Singles 2nd Minute: Variations 3rd Minute: Double Unders 

10 Stationary Inchworms x2 push ups 20 Shoulder Taps 2 Rounds: 30 Seconds each Pec stretch Y stretch Strength: Bench Press 1x10 @ 50% 1x5 @ 60% 3x3 @ 70% 1x3 @ 80% For time: • 600m Run • 61 Goblet Lunges 53/35 • 61 Pull ups • 61 Squat with plate over head 45/25 • 61 Push ups 


57 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

WOD-1/13/21 and 5 pm Zoom link.

Warm-up • 100 singles 2 rounds: • 30 sec Pec Stretch • 30 sec Pigeon Pose • 30 sec Spiderman 2 rounds: • 10 PVC Good Mornings • 10 PVC Overhead Squats Strength 10 min: Bent over Row • 4 sets of Max