• Mazen Nassar

Wod-9/10/19


Warm-up
• 200 Single Unders 2 rounds: • 30 sec Spiderman Lunge Right • 30 sec Goblet Squat Hold 53/35 • 30 sec Spiderman Lunge Left • 30 sec Goblet Squat Hold 53/35 3 rounds:
• 10 Mountain Climbers • 10 Air Squats Strength Bench Press • 5-3-1 reps, work up to 95% of 1RM Weighted Dips • 5-3-1 reps, work up to 95% of 1RM Core
21-15-9 reps: • Scorpions • Weighted Sit Ups • Clams Conditioning 8 min AMRAP: • 10 Wall Balls • 5 HSPU • 5 Burpees  


Recent Posts

See All

WOD-10/27/20 and 5 pm Zoom link.

Warm up: 20 jumping jacks 10 burpees 20 kettle bell swings 10 goblet squats Mobility: 2x 30 seconds Spiderman lunge Pigeon pose Straddle Couch Strength: Back Squat 1 X 10 @ 50% 5 X 5 @ 70% 1 + @