• Mazen Nassar

WOD-11/26/19


3 Minute Jump Rope: 1st Minute: Singles 2nd Minute: Alternating 3rd Minute: Double Unders PVC Mobility: 10 Good Morning 10 Passthroughs with a shrug 10 Around the Worlds Banded Mobility: 30 Seconds Each Tricep Stretch Hip Distraction 2 Rounds: 20 Seconds Handstand Hold 10 Seconds Rest 20 Seconds Hollow Hold 10 Seconds Rest Strength: Push Press 6x3 @80% 1RM WOD: 4 RFT 400m Run 12 Thrusters 75/55 21 Box Jumps 24”/20” 12 Hollow Rocks 


52 views

Recent Posts

See All

WOD-9/25/20 and 5pm Zoom

Warm Up: 10 Pasthroughs 10 OHS 10 Jumping Jacks 10 Star Crunch 10 Star Stretch Two rounds: 1 min Figure 4 Straddle Cossack Skill: Bear Complex Conditioning: For max reps at each station: Tabata Front

WOD-9/24/20 and 5pm Zoom class

Warm up: 2 mins Jump rope 2 Rounds: 10 Ring rows 10 Back extensions 10 Inch worms 2 scapular push ups Mobility: 1 min Kick stand stretch Couch Core: Tabatta Clams Strength: 4x10 Bent-Over Row 135/95 I

WOD-9/23/20 Zoom link for 5pm class

1 round • 15 Jumping Jacks • 15 Air Squats • 10 Spider man Push Ups Core Tabatta • V-ups • Hollow body hold • Hold Strength Back Squat Test 1 rep max Conditioning 12 Minute AMRAP: • Power Clean 95/