The Rx Division Podium
**Final Results from the 2020 Inguz Nation Throwdown at the Link Below**
https://www.crossfitinguz.com/wp-content/uploads/2020/02/2020-Inguz-Throwdown-Results.pdf
Strength
Bench Press (Heavy 3)
* 13 minutes to build to a heavy set of 3 reps.
WOD
“Swole Cycle”
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories
Tabata = 20 Seconds Work : 10 Seconds Rest x 8 Rounds
* Post total reps completed to the whiteboard.
MOVE 45
With a 24 Minute Clock…
4 Rounds (40 sec work : 20 sec rest):
Bird Dog in Bear Pose
Lying Leg Raises
Weighted Supine March
Directly Into…
AMRAP in Remaining:
60 Jump Ropes
10 Single Leg Glute Bridge (10 each leg)
20 Plank Jacks
20 Glute Bridge
After Party
Row Conditioning
3 x 40/27 Calorie Row
Rest 1:30 Between
3 x 30/21 Calorie Row
Rest 1:30 Between
3 x 18/15 Calorie Row
Rest 1:30 Between
