Nicole
Inguz Update: Below is a breakdown of the programming for the week.
Monday: WOD (After Party: Back Squats)
Tuesday: WOD (After Party: Strict Handstand Push-up)
Wednesday: WOD (After Party: Midline)
Thursday: Team WOD
Friday: Benchmark WOD “Fortitude” (After Party: Body Armor)
Saturday: WOD (Olympic Lifting Class: Clean & Jerk)
Sunday: WOD
WOD
“Deadliest Catch”
3 Rounds:
9 Front Squats (95/65#)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row or 400 Meter Run
3 Rounds:
9 Front Squats (95/65#)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row or 400 Meter Run
3 Rounds:
9 Front Squats (95/65#)
7 Toes to Bar
5 Lateral Barbell Burpees
* Post time to the whiteboard.
MOVE 45
With 27 Minutes on the Clock…
3 Minutes On : 1 Minute Off x 4 Rounds:
50 Jump Ropes
15 Kettlebell Swings
5 Kettlebell Goblet Squats
Directly Into…
3 Minutes On : 1 Minute Off x 3 Rounds:
5 Half Burpees
10 Kettlebell Thrusters (5 each side)
50 Jump Ropes
After Party
1. Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%
*Percentages Based on 5RM Back Squat*
