Happy Birthday Coach Keith!!

 

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
400 Meter Run
26 Kettlebell Swings (1.5/1.0 pood)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (115/75#)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20″)

* There is a 35 minute time cap on this WOD. Post time, or total reps complete to the whiteboard. Each 400m run counts as 4 reps in 100m increments. One full rounds is 180 reps.

 

Accessory Work

1. Power Clean and Jerk
On the Minute x 12:
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
* Build to heavy single, not max, for the day.

2. Back Squat
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%
* Rest 2 minutes between each set.