• Mazen Nassar

WOD-1/10/20


Warm up: 7 Pull-ups 3 Hand Stand push ups 20 Squat 10 Passthroughs Mobility: 1 min Couch Straddle Figure 4 Skill/Strength: Squat Clean RX athletes *10 mins for Advanced athletes to work toward 3 rep max. Novice to intermediate athletes 10 mins to practice Burgener warm up 1. First is the down and up for developing speed through the middle. The hips must open and the shoulders come up. 2. Second is elbows high and outside for keeping the bar close. “You never want that bar to be outside the area of the base,” Burgener explains. “If it goes outside the area of the base, it’s away from my body. I don’t have any control.” 3. Third is the muscle snatch for developing the turnover. “You’re really not pressin’ the bar up. What are you pressing down? You,” Burgener says. 4. In the fourth movement, athletes practice footwork as they increase the depth of the receiving position with the bar im front rack 5. Finally athletes drop all the way down with the PVC pipe received in front rack to simulate getting under a heavy clean . “You always receive the bar where the bar is,” Burgener emphasizes. “You go to the bar.” Conditioning: 3 RFT 10 Strict Pull ups 10 Alt single arm thruster 53/35 10 Alt single leg deadlift 53/35 400 meter row


48 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