Search
  • Mazen Nassar
    • Oct 8, 2019
    • 1 min read

WOD-10/8/19


Warm-up


• 400m run • 10 Sampson Lunges • 10 Arm Circles CW • 10 Arm Circles CCW • 10 Arm Hugs • 10 Alternating Arm Swings 2 rounds: • 10 PVC Passthroughs • 10 PVC Overhead Squats Strength


Snatch Spend 15 mins to find 3 rep max Conditioning 21-15-9  • Overhead Squats 115/75 • HSPU After each round:
• 200m Run Cool down Core 3 rounds: • 5 Dragonflies • 10 Evil Wheels 


49 views0 comments

Recent Posts

See All

WOD-1/27/21 amd 5pm Zoom Link

Warm up: 1 round: • 10 Burpees • 10 Sampson Lunges with Passthroughs • 10 Cossack Lunges Mobility: 2 rounds: 30 sec. • Pike • Pigeon • Straddle Kickstand Conditioning: Barbaraish 5 rounds 20 KBS 3

170

WOD-1/26/21 amd 5 pm Zoom

Warm up: 400 meter run 14 Strict Press 14 Sampson Lunges 14 arm swings Mobility: 1 min Box stretch Strength: Strict press 4x12 @ 60% 1 rep max Conditioning: 21-15-9 Box Jumps STO 115/85 Hollow Rocks

380

WOD-1/25/21 and 5 pm Zoom link.

Warm up 400 m run 10 Sampson stretches 10 burpees 10 passthroughs 10 around the worlds 10 overhead squats 10 good morning 10 sit ups Mobility 30 sec: Spider-Man lunge Pec Strength Overhead squats: 2 X

320