Search
  • Mazen Nassar
    • Feb 22
    • 1 min read

WOD- 2/22/21 and 5 pm Zoom link.


Warm-up

• 400 meter run

2 rounds:

• 15 Good Mornings. 45/35

• 15 Squat cleans

Mobility

2 rounds:

• 30 sec Pigeon

• 30 sec Spiderman

Core

4 rounds:

• 15 Lying Leg Raises

• 10 Evil Wheels

WOD

8 rounds for time:

• 200 m Run

• 5 Power Cleans 135/95

• 1 min Rest


48 views0 comments

Recent Posts

See All

WOD-3/1/21 and 5pm zoom link

Warm up: 3 min Jump Rope 15 PassThroughs 15 Overhead squats 8 dive-bomber push ups Mobility: 1 min Pec Stretch Couch Straddle Core: Tabata Plank Side Raises Strength: Deadlift 5x8 60% 1 rep max Cond

WOD-2/26/21 and Zoom link for 5pm class

3 Rounds 10 Pass Throughs 5 Around the World (CW & CCW) 10 Overhead Squats 2 Rounds (30 seconds each) Spiderman Lunge Couch Strength: Back Squat 6x8 @ 60-65% Pick a weight you can use to complete all

WOD-2/25/21 and 5pm Zoom link

Warm-up 800 meter run 2 rounds: • 10 PVC Good Mornings • 10 PVC Overhead Squats 2 rounds: • 30 sec Pec Stretch • 30 sec Pigeon Pose (L/R) • 30 sec Lat stretch Strength 5x5 • Pendlay Row • Pull u