• Mazen Nassar

Alex Sirken’s Birthday WOD-10/3/19


10 Sampson Lunges 10 Push ups 10 Curtsy squats 20 Good Mornings Deadlift 4x10 65% of 1 RM “Dirty Thirty” 30 Box Jumps 24"/20″ 30 Jumping Pull-Ups 30 KB Swings 53/35 30 Walking Lunges 30 KTE 30 Push Press 45/33 30 Back Extensions 30 Wall Ball Shots 30 Burpees 30 Double Unders Burn out: 3 rounds 5 Dragon Flies 10 Hollow rocks 20 Hollow Body Scissors  


33 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