• Mazen Nassar

WOD-7/10/19


Warm up:

1 round 10 Sampson Lunges 20 Good Mornings  10 Squats   Mobility: 1 min

Couch Straddle Pike Core: 1 round 10 Toes to Bar 20 V-ups 20 Hollow Body Rocks 20 Back Extensions Strength: Deadlifts for  Find one rep max Conditioning: 15 min AMRAP 5 Hang Power Clean 115/75 20 Box step ups 20/24 20 Sit ups  


54 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