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Inguz Update: Below is a breakdown of the programming for the week
Monday: WOD (Squat/Body Armor Accessory)
Tuesday: Bench Press + WOD (Handstand Push-up Accessory)
Wednesday: Power Clean + WOD (Odd Object Conditioning/Midline Accessory)
Thursday: Rope Climb Skill Work + WOD (Body Armor Accessory)
Friday: WOD (Gymnastics Focus Work Accessory)
Saturday: WOD (Oly Class Snatch)
Sunday: WOD
WOD
“Hit and Run”
3 Rounds for Time:
400 Meter Run
20 Dumbbell Power Snatches (50/35#)
30 Single Dumbbell Squats (50/35#)
* Post time to the whiteboard.
Accessory Work
1. Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell loaded at 72% of 3-rep max back squat
2. Body Armor
3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50′ Single Arm Overhead Carry (25′ Each Arm)
Rest 2:00 between efforts.
