INGUZ Fitness + Nutrition

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INGUZ WOD

13 Minute AMRAP:
55 Deadlifts (225/155#)
55 Wallballs (20/14#)
55 Calorie Row or Bike
55 Handstand Push-ups or DB Push Press (50s/35s)

* Post total rounds and reps completed to the whiteboard. 

HOME GYM 

AMRAP 13:
55 Double Dumbbell Deadlifts
55 Single Dumbbell Goblet Squats
55 Shuttle Runs [10 Meters]
55 Double Dumbbell Push Press

AFTER PARTY – Midline

15-12-9:
Strict Toes to Bar
Weighted Hip Extensions

Directly Into…

21-15-9:
Weighted Sit-ups
Pausing Hip Extensions (1 Second at Top)

MOVE 45

18 Minute EMOM:
Minute 1: 10-12 DB Thrusters
Minute 2: 20 Sit-Ups
Minute 3: 7-10 Burpees

* Work at the top of each minute. Once the reps are completed, rest the remainder of the minute. Choose a rep scheme that allows for 15-20 seconds of rest.