• Mazen Nassar

WOD-10/23/19


Warm-up


• 100 Singles  • 20 Ring Rows  • 20 Back Extension  


• 10 Passthroughs  • 10 Romain straight leg 45/35

Core
 21-15-9 reps: • Lying Leg Raises • Good Mornings 65/45

Strength Bent Over Row 10-7-5-3-1 reps, work up to AHAP The 3x10 reps at 65-70% of that number! Conditioning 

10 min AMRAP: • 20 Sit-ups • 10 Push ups • 5 Strict Pull ups   


72 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