• Mazen Nassar

WOD-8/14/19


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 Strict Press + 2 Pus Press + 1 Push Jerk


Start 50% to finish as heavy no higher then 80% Conditioning


4 rounds for max reps:


• 1 min Shoulder to over head 115/85


• 1 min Sit-ups


• 1 min Row for calories


• 1 min Rest

Burn out: Core
3 rounds:
• 10 Sit ups W/Plate 25/15
• 10 Russian twists W/Plate 25/15 


79 views0 comments

Recent Posts

See All

WOD-1/22/21 and 5 pm zoom link.

1 min per movement. Toy Soldiers Lunges Bear Crawl Burpee Broad Jumps 3 Rounds 10 Pass Throughs 10 Around the World (CW & CCW) 10 Overhead Squats 3 Rounds (30 seconds each) Straddle Sampson lunge Wod

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