• Mazen Nassar

WOD-2-14-20

Warm up:

20 jumping jacks

10 PVC passthroughs

10 ATW in each direction

20 PVC good mornings

10 hollow rocks

10 high kicks

20 shoulder taps

10 plank push ups

5 dive-bomber push ups

Mobility

30 sec:

Flagpole stretch

Spider-Man lunge

Pigeon pose

Core

Alternating Tabata:

Hollow body crunches

Hand stand holds

Strength

Strict Press:

2 X 5 @ 70%

2 X 3 @ 80%

2 X 1 @ 90%

12 min AMRAP (53#/35#)

2 Burpees

4 Power Snatches

6 OHS

90 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