Jon
INGUZ AT HOME WOD
“Mashed Potatoes”
On the 0:00…
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans (Barbell Power Clean 95/65#)
On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats (Barbell Front Squat 95/65#)
On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters (Barbell Cluster 95/65#)
“Cindy”
5 Pull-ups (10 Dumbbell Rows)
10 Push-ups
15 Pull-ups
* Post time for each interval separately to social media.
AFTER PARTY – “Body Armor”
3 Giant Sets:
9 Strict Toes to Bar
15 GHD Sit-ups
21 Second L-Sit
MOVE 45 AT HOME
5 Rounds (45 sec work : 15 sec rest):
Station 1: DB Romanian Deadlift
Station 2: DB Russian Swings
Station 3: Windmill (Left)
Station 4: Windmill (Right)
