Search
  • Mazen Nassar
    • Oct 11, 2019
    • 1 min read

WOD-10/11/19


Warm-up 2 rounds:


• 10 Jumping Jacks


• 10 Mountain Climbers


• 10 PVC Passthroughs 2 rounds:


• Pec Stretch


• Pigeon Pose


• Pike Stretch


• Straddle Stretch Strength


Bench Press + Bent over Row


• 2x10 reps at 50% of 1RM


• 8 reps at 60% of 1RM

• 6 reps at 65% of 1RM


• 4 reps at 70% of 1RM Use 2 bars. Perform bench press reps at indicated percentage, then immediately perform same number of barbell rows at a preferred weight. Conditioning 


5 rounds for time:


• 5 Cleans 95/65


• 5 Muscle Ups 


• 6 Pistols Burn out: Core


3 rounds:


•10 Hollow rocks


• 10 K2E 


58 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