Friday 2.24.23

Friday 2.24.23

  INGUZ WOD Open 23.2 Part A 15 Minute AMRAP: 5 Burpee Pull-ups 10 Shuttle Runs – Add 5 burpee pull-ups after each round. – 1 rep = 25 ft out/25 ft back Immediately into… Open 23.2 B 5 minutes to establish 1 Rep Max Thruster – Thruster...
Friday 2.24.23

Thursday 2.23.23

  INGUZ WOD “Spending Quality Time” For Quality 25 Minute EMOM: MIN 1 – :40 Bike or Row MIN 2 – :40 Reverse Curl to Press MIN 3 – :40 Bike or Row MIN 4 – :40 Thruster MIN 5 – :40 Static Hold R1: Plank R2: Side Plank...
Friday 2.24.23

Wednesday 2.22.23

  SKILL WORK On a 10:00 running clock… Rope Climb Practice   INGUZ WOD “The Climb” 15 Minute AMRAP: 2 Rope Climbs 4 Box Jump Overs (24/20″) 6 Alternating Dumbbell Devils Press (50/35#) 8 Dumbbell Alternating Box Step-Ups *Post rounds...
Friday 2.24.23

Tuesday 2.21.23

    GYMNASTIC SKILL WORK 3 Rounds: :30 Wall Handstand Hold :30 Double Under Practice 1-3 Strict Handstand Push-ups + 3-5 Kipping Handstand Push-ups – If able, complete the HSPU unbroken. – Rest as needed between rounds. * There is a 12 minute...
Friday 2.24.23

Monday 2.20.23

  STRENGTH Clean Complex Every 1:30 x 5 Sets: 2 Hang Power Cleans + 1 Hang Squat Clean – Start light-moderate and end moderate-heavy.   INGUZ WOD “Drop it Low” 4 Rounds: 15/12 Calorie Bike or 20/15 Calorie Row 7 Hang Squat Cleans (135/95#)...