Search
  • Mazen Nassar
    • Aug 23, 2019
    • 1 min read

WOD-8/23/19


Warm-up


• 200 meter run 12-10-8 reps:


• Mountain Climbers • Air Squats 1 round:
• 20 sec Pec Stretch • 20 sec Y stretch • 20 sec Side Lunge Stretch Strength Snatch Find 3 rep max Conditioning Bear Attack!


5 rounds for time: • 7 Bear Complex Reps 95/65 • 5 Pull-ups • 3 Chest-to-bar Pull-ups • 1 Bar Muscle Up 1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – or – 1 Cluster + 1 Back Squat + 1 Push Press Scaled option: 

for anyone who is not doing RX.


5 rounds for time: • 7 Bear Complex Reps 55/35 • 9 Supine Barbell Rows • 3 Dips on Boxes 


65 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