INGUZ Fitness + Nutrition
GYMNASTICS
2 Sets:
7-10 False Grip Ring Rows
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold
Rest as needed between sets
Then…
2 Sets:
3 Ring Transition Drills
Rest as needed between sets
Then…
2 Sets:
1 Ring Kip Swing + 1 Hips to Rings + 1 Ring Muscle-Up
Rest as needed between sets
INGUZ WOD
“Devil in the Details”
For Time:
36 Ring Muscle-Ups
60 Alternating Dumbbell Devil’s Press (50/35#)
*Partition as needed. There is 18 minute time cap on this wod.
MOVE 45
AMRAP 20
300m Row
20 Double DB Front Squats
20 Single Arm DB Push Press (switch arms every 5 reps)
30 Rope Climb Crunches
