Wednesday 04.25.18

Wednesday 04.25.18

 

WOD

“Full Circle”

For Time:
1500/1200m Row
100 Double Unders (200 Singles)
50/35 Calorie Assault Bike (50 Burpees)
100 Double Unders (200 Singles)
1500/1200m Row

* There is a 25 minute time cap on this WOD. Post time, or total reps completed, to the whiteboard.

 

Accessory Work

1. Strict Handstand Push-ups
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 50...

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Tuesday 04.24.18

Tuesday 04.24.18

 

Strength

Squat Snatch (Heavy Single)

* 15 minutes to build to a heavy single.

 

WOD

“Ring of Fire”

9min AMRAP:
1 Ring Muscle-ups
1 Squat Snatch (135/95#)
2 Ring Muscle-ups
2 Squat Snatch (135/95#)
3 Ring Muscle-ups
3 Squat Snatch (135/95#)
…and so on…

* Continue adding 1 rep each round until time expires. Scale ring muscle-up 1:1 with bar muscle-ups or 2:1 with...

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Monday 04.23.18

Monday 04.23.18

 

Inguz Update: Below is a breakdown of the programming for the week.

Monday: Marathon Monday WOD
Tuesday: Snatch + WOD
Wednesday: WOD
Thursday: WOD
Friday: WOD
Saturday: Team WOD
Sunday: WOD

 

WOD

“Marathon Monday”

2 Rounds For Time:
400 Meter Run
26 Hand Release Push-ups read more

Sunday 04.22.18

Sunday 04.22.18

 

WOD

“Strongman Style”

In teams of 3-4:
25min AMRAP (5min at Each Station):
Max Rep Prowler Push
Max Rep Assault Bike
Max Rep Farmers Carry
Max Rep Atlas Stones
Max Rep Sled Pull

* Post total reps completed to the whiteboard.

 

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Saturday 04.21.18

Saturday 04.21.18

 

WOD

“Adderall”

From 0:00-10:00…
1 Mile Run
Max Clean and Jerks (135/95#)

Rest 10:00-13:00…

From 13:00-20:00…
800m Run
Max Power Snatch (115/75#)

Rest 20:00-23:00…

From 23:00-27:00…
400m Run
Max Thrusters (95/65#)

* Post total reps completed to the whiteboard.

 

Olympic Lifting Class

1. Heavy Triple Overhead Squat

2. Heavy Double Hang...

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Friday 04.20.18

Friday 04.20.18

 

WOD

“Belt Buckle”

For Time:
1,000 Meter Row
30 Deadlifts (225/155#)
50 Barbell Facing Burpees

* Post time to the whiteboard.

 

Accessory Work

1. Deadlift
Build to a Heavy Set of 2
Followed By…
3 Sets of 7 @ 80% of the above load.

2. Midline
Not For Time:
21-18-15-12-9
GHD Sit-Ups
:15 Second L-Sit Hold after each set

 

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