Kevin W
Inguz Update: The Open starts this week!! Register at the link HERE. Be sure to select CrossFit Inguz as your affiliate. Logistics for how the week will run are outlined below.
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THURSDAY: Thursday Night Showdown at Inguz at 8pm. We will watch the live announcement of the Open WOD and then Team Inguz will thowdown immediately afterwards.
Week 1 Match-up: Renee vs. Andrew!!
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FRIDAY: The Open workout announced on Thursday night will be the programmed as the class WOD for Friday. Regular class schedule until 4:30pm.
Friday Night Lights from 4:30-6:30pm
Throwdown on the Open WOD during this time.
All Inguz members are welcome to participate in FNL.
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MONDAY: There will be two workouts programmed on Monday. Athletes can choose to repeat the Open workout or complete an alternate workout, which will have a similar structure/time domain.
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WOD
“Top Heavy”
18 min AMRAP:
9 Power Cleans (155/105#)
12 Strict Handstand Push-ups
9 Front Squats (155/105#)
12 Strict Pull-ups
* Post rounds and reps completed to the whiteboard.
Accessory Work
1. Back Squat
On the 3:00: 10-8-6-4-2 Back Squat
* Sets at 70-75-80-85-90%
2. Row Conditioning
On the 0:00 – 21/15 Calorie Row
On the 1:30 – 18/13 Calorie Row
On the 3:00 – 15/11 Calorie Row
On the 5:00 – 21/15 Calorie Row
On the 6:30 – 18/13 Calorie Row
On the 8:00 – 15/11 Calorie Row
On the 10:00 – 21/15 Calorie Row
On the 11:30 – 18/13 Calorie Row
On the 13:00 – 15/11 Calorie Row
