• Mazen Nassar

WOD-2/6/20


Warm Up: 2 rounds 10 Stationary Inchworms x2 push ups 20 Shoulder Taps 20 sit ups 2 Rounds: 30 Seconds each Pec stretch Y stretch Strength: Bench Press 1x10 @ 50% 1x5 @ 60% 1x3 @ 70% 1x2@ 80% 1x1 @ 90% Test new one rep max Conditioning: 4 RFT 2 Rope Climbs 10 Wall Ball Shots 20/14 10 Med Ball Cleans 15 Push Ups 10 Burpees  


54 views0 comments

Recent Posts

See All

WOD-1/22/21 and 5 pm zoom link.

1 min per movement. Toy Soldiers Lunges Bear Crawl Burpee Broad Jumps 3 Rounds 10 Pass Throughs 10 Around the World (CW & CCW) 10 Overhead Squats 3 Rounds (30 seconds each) Straddle Sampson lunge Wod

WOD1/21/21 and 5pm Zoom class

2 rounds of: • 10 Front-to-back Leg Swings /leg • 10 Good morning squats • 10 Sampson lunges 2 rounds of: • 10 Good Mornings 45/35 • 10 straight leg deadlifts •10 Back Squats •10 Front Squats Back Squ

WOD 1/20/21 and 5pm Zoom link.

800 m run 2 rounds: 10 star touches 10 banded pull-aparts 10 good mornings 2 Rounds 30 sec: Spider-Man Kickstand Pronated grip bent over row: 1 X 10 @ 50% 1 X 6 @ 70% 3 X 5 @ 80% 21-15-9: Pendlay rows