Search
  • Mazen Nassar
    • Jan 8, 2020
    • 1 min read

WOD-1/8/20


Warmup:

16 lunges 16 grasshoppers 14 Pike Push ups  12 wall circles (6 each side) 11 good mornings  10 inchworms with 1 push-up 10 Passthroughs  Skill: Shoulder Press Strength: Shoulder press 1x5 @ 60% of 1 RM 3x3 @ 70 2x2 @ 80 2x1 @ 90 Core
 3 rounds:


• 10 Leg levers • 10 Dragonflies Conditioning


21-15-9 reps • Ring Dips • KB Snatch 53/35 • Box Jump Over 24/20 Cash out:

4x10 DB Strict Press 4x10 DB Row 3x10 DB horizontal and lateral raise 


47 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