Aly

 

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

Monday: Thruster + WOD (Stamina Squats/Body Armor Accessory)
Tuesday:
Benchmark WOD – 2k Row (Gymnastics Conditioning/Midline Accessory)
Wednesday: 
WOD (Push Jerk Accessory)
Thursday:
WOD (Stamina Squats Accessory)
Friday: Power Snatch +  WOD
Saturday: Team WOD (Oly Class Snatch)
Sunday: WOD

 

Strength

Thruster (Heavy 3)

* 15 minutes to build to a heavy set of 3 reps.

 

WOD

“Tailspin”

14 min AMRAP:
15 Thrusters (95/65#)
30 Double Unders (45 Singles)
15 Chest to Bar Pull-ups
30 Double Unders (45 Singles)

* Post rounds and reps completed to the whiteboard.

 

Accessory Work

1. Stamina Squats
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell at 63% of 3-Rep Back Squat on both lifts. Up 3% from last week.

2. Body Armor
Alternating “On the Minute” x 10 (5 Rounds):
Minute 1: 30sec Dumbbell Close-Grip Floor Press
Minute 2: 30sec Glute Bridges