• Mazen Nassar

WOD-8/7/19


Warm up: 7 Pull-ups 3 Hand Stand push ups 20 Squat 10 Passthroughs Mobility: 1 min Couch Straddle Figure 4 Skill/Strength: Squat Clean 10 mins for Advanced athletes to work toward 3 rep max. Conditioning: 3 RFT 10 Burpee Box Jumps 20/24 10 Hanging Around the worlds 800 meter run  


70 views0 comments

Recent Posts

See All

WOD1/21/21 and 5pm Zoom class

2 rounds of: • 10 Front-to-back Leg Swings /leg • 10 Good morning squats • 10 Sampson lunges 2 rounds of: • 10 Good Mornings 45/35 • 10 straight leg deadlifts •10 Back Squats •10 Front Squats Back Squ

WOD 1/20/21 and 5pm Zoom link.

800 m run 2 rounds: 10 star touches 10 banded pull-aparts 10 good mornings 2 Rounds 30 sec: Spider-Man Kickstand Pronated grip bent over row: 1 X 10 @ 50% 1 X 6 @ 70% 3 X 5 @ 80% 21-15-9: Pendlay rows

WOD-1/19/21 and 5 pm Zoom link.

Warm-up 1 round: • 20 ATW (10 in each direction ) • 10 close grip over head Squats 2 rounds: • 30 sec Couch Stretch • 30 sec Pike • 30 sec Straddle • 30 sec Pec Stretch Strength 10 min E2MOM: • 1 St