SBH…The Kettlebell Swinging Elf!
**INGUZ Holiday Hours for the week of December 30th**
Inguz Update: Below is a breakdown of the programming for the week.
Monday: WOD (After Party: Back Squat)
Tuesday: WOD (After Party: Strict Gymnastics Conditioning)
Wednesday: CLOSED
Thursday: Romanian Deadlift + WOD (After Party: Push Press)
Friday: “Bring a Friend Friday” Team WOD
Saturday: WOD (Olympic Lifting Class: Snatch)
Sunday: WOD
WOD
“Fight or Flight”
20 Minute AMRAP:
20 Wallballs (20/14#)
20 Hang Power Snatches (95/65#)
20 Box Jumps (24/20″)
20 Front Squats (95/65#)
20/15 Calorie Row or Bike
* Post rounds and reps completed to the whiteboard.
MOVE 45
5 min AMRAP:
50 Jump Rope or 30 Double Unders
10 Kettlebell Sumo Deadlift
5 Walk-outs (no push-up)
Rest 1 min…
5 min AMRAP:
50 Jump Rope or 30 Double Unders
10 Kettlebell High-Pulls
5 Push Ups
Rest 1 min…
5 min AMRAP:
50 Jump Rope or 30 Double Unders
10 Kettlebell Goblet Squats
5 Frog Hops
Rest 1 min…
5 min AMRAP:
50 Jump Rope or 30 Double Unders
10 Kettlebell Swings
5 Burpees
After Party
1. Tempo Back Squat
5 Sets:
1 Tempo Back Squat + 2 Back Squats
**Tempo**
5 Seconds Down, 1 Second Pause, Regular Stand
Set 1: 60%
Set 2: 65%
Sets 3-5: 70%
