• Mazen Nassar

WOD-8/6/19


Warm up 400 m run 10 Sampson stretches 10 burpees 10 PVC passthroughs 10 around the worlds 10 overhead squats 10 sec handstand hold 10 toes to bar Mobility 30 sec: Spider-Man lunge Kickstand stretch Strength Overhead squats: 2 X 5 @ 60% 3 X 3 @ 70% Back squats: 3 X 5 @ 70% Conditioning 10 min AMRAP: 6 single-leg deadlift 53/35 12 hanging Leg raises 14 Bent over row 53/35


53 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