• Mazen Nassar

WOD-7/31/19


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% Test new one rep max Conditioning: 

4 Rounds 10 Ring Dips 10 Alt single arm thrusters 45/20 10 Push ups 200 m Run


63 views0 comments

Recent Posts

See All

WOD-1/27/21 amd 5pm Zoom Link

Warm up: 1 round: • 10 Burpees • 10 Sampson Lunges with Passthroughs • 10 Cossack Lunges Mobility: 2 rounds: 30 sec. • Pike • Pigeon • Straddle Kickstand Conditioning: Barbaraish 5 rounds 20 KBS 3

WOD-1/26/21 amd 5 pm Zoom

Warm up: 400 meter run 14 Strict Press 14 Sampson Lunges 14 arm swings Mobility: 1 min Box stretch Strength: Strict press 4x12 @ 60% 1 rep max Conditioning: 21-15-9 Box Jumps STO 115/85 Hollow Rocks

WOD-1/25/21 and 5 pm Zoom link.

Warm up 400 m run 10 Sampson stretches 10 burpees 10 passthroughs 10 around the worlds 10 overhead squats 10 good morning 10 sit ups Mobility 30 sec: Spider-Man lunge Pec Strength Overhead squats: 2 X