INGUZ AT HOME
INGUZ VIRTUAL CLASS SCHEDULE FOR FRIDAY
Morning CrossFit Class – 10:00am: https://zoom.us/j/202832027
Kids PE Class – 11:00am: https://zoom.us/j/891192366
Afternoon CrossFit Class – 4:30pm: https://zoom.us/j/763834128
BOOK A FREE YOGA CLASS: https://www.baptistepoweryogagroton.com/class-schedule
INGUZ AT HOME WOD
“Double Knot”
For Time:
100 Double Unders
21 Strict Pull-ups
21 Double DB Squat Cleans (50’s/35’s)
75 Double Unders
15 Strict Pull-ups
15 Double DB Squat Cleans (50’s/35’s)
50 Double Unders
9 Strict Pull-ups
9 Double DB Squat Cleans (50’s/35’s)
* With a single dumbbell complete 30-20-10 reps split evenly between arms. Barbell weight is 135/95#. Post time to social media.
BODY ARMOR
3 Rounds:
30 Seconds Dumbbell Bent Over Row Hold (Right)
30 Seconds Dumbbell Bent Over Row Hold (Left)
30 Seconds Dumbbell Overhead Hold (Right)
30 Seconds Dumbbell Overhead Hold (Left)
Rest 1 Minute Between Sets
MOVE 45 AT HOME
6 Rounds:
(45 sec work : 15 sec rest)
Station 1: Dumbbell Deadlift
Station 2: Weighted Lateral Squat Walk
Station 3: Goblet Squat
Station 4: Jump Rope
