• Mazen Nassar

WOD-9/16/19


Happy 40th Birthday Coach Jeff❤️ Warm-up 2 rounds:
• 10 Jumping Jacks • 10 Sampson Lunges • 10 Curtsy Squats 2 rounds: 30 sec • Pike Stretch • Straddle Stretch • Pigeon Strength. Hatch Squat wk 4
Front Squat • 5 reps at 60% of 1RM • 5 reps at 65% of 1RM • 5 reps at 70% of 1RM • 5 reps at 70% of 1RM Back Squat • 8 reps at 65% of 1RM • 8 reps at 70% of 1RM • 8 reps at 75% of 1RM • 8 reps at 80% of 1RM Conditioning For max reps: • Tabata Kettlebell Swings 53/35 • Tabata Push Ups • Tabata K2E • Tabata Push Press Score = total reps from all tabata rounds. Tabata = 8 rounds of 20 seconds of work followed by 10 seconds of rest. No additional rest in between tabatas.


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