Search
  • Mazen Nassar
    • Nov 4, 2019
    • 1 min read

Happy Birthday Kelly S!      WOD -11/4/19


Kelly it’s an honor and pleasure to have you as a member of our community. Wishing you many more healthy and happy years to come. 

Warm-up


3 rounds:
• 30 Double Unders
• 10 Air Squats 2 rounds:


•20 sec Pigeon Pose (L/R)


• 20 sec Couch Stretch (L/R) Week 11 of 12 – Hatch Squat


Back Squat • 5 reps at 60% of 1RM • 3 reps at 70% of 1RM • 2 reps at 80% of 1RM • 2 reps at 90% of 1RM • 1 rep at 95% of 1RM • 1 rep at 103% of 1RM Front Squat • 5 reps at 60% of 1RM • 5 reps at 70% of 1RM • 5 reps at 75% of 1RM • 5 reps at 75% of 1RM 
 4 rounds for time:
• 

20 Over head squats 75/55
• 10 Burpees 


68 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