Search
  • Mazen Nassar
    • Dec 31, 2019
    • 1 min read

Last WOD of the Decade! 12/31/19                                Happy New Year’s Eve!


 Join us for 6,7,8 am classes.  Warm up 20 Good Mornings 19 Squats 20 passthroughs 19 V-ups Mobility: 20 s Spider-Man Sampson Lunge Straddle Skill practice clean for 15 mins. RX athletes Find a Clean 1 rep max in 15 mins 20 min AMRAP 20 DB Snatches 45/20 19 V-ups 20 power cleans 95/65 19 Box Jumps 24/20 


49 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