Sunday 10.17.21

Sunday 10.17.21

  STRENGTH 5×6 Back Squat (climbing) * 15 minutes to work up to a moderate set of 6 reps.   INGUZ WOD “Milkmaid” 15 Minute AMRAP: 400 Meter Run 20 Russian Kettlebell Swings (53/35#) 20 Plank Dumbbell Drags (50/35#) * Post rounds and reps...
Sunday 10.17.21

Saturday 10.16.21

  INGUZ WOD “Throw it Back” 20 Minute AMRAP: 7 Bar Muscle-ups 50 Wall Balls (20/14#) 1,500 Meter Bike, 750 Meter Row, or 600 Meter Run * Post total rounds and reps completed to the whiteboard.   ACCESSORY WORK 40-30-20 GHD Sit-Ups 100 ft. Double...
Sunday 10.17.21

Friday 10.15.21

  INGUZ WOD “NICKNACK” 20 Minute AMRAP: 400 Meter Row Max Unbroken Dumbbell Strict Press (Rx+ Strict Handstand Push-ups) *Post total reps of strict press or handstand push ups to the whiteboard.   ACCESSORY WORK 4×12 Heavy Single Dumbbell...
Sunday 10.17.21

Thursday 10.14.21

  STRENGTH 7-7-5-5-3-3 Hang Power Clean * 12¬†minutes to complete. Post heaviest weight completed to the whiteboard.   INGUZ WOD “Belly Ache” 30-20-10: Hang Power Cleans (95/65#) AbMat Sit-ups Front Rack Reverse Lunges (95/65#) AbMat Sit-ups...
Sunday 10.17.21

Wednesday 10.13.21

  INGUZ WOD “Deadly Run” 3 Rounds For Time: 200 Meter Run + 3 Deadlifts (225/155#) 400 Meter Run + 6 Deadlifts (225/155#) 600 Meter Run + 9 Deadlifts (225/155#) *Rest 2 Minutes* * There is a 30 minute time cap on this workout. Post time to the...
Sunday 10.17.21

Tuesday 10.12.21

  STRENGTH Front Squat (Heavy Triple) * 15 minutes to build to a heavy set of 3 reps.   INGUZ WOD “Heartache” 3 Rounds For Time: 10 Front Squats (185/135#) 20 Toes to Bar 50 Double Unders *There is a 15 minute time cap on this workout.  ...