INGUZ Fitness + Nutrition
INGUZ WOD
“THE FLIP SIDE”
For Time
3 Rounds:
21 Kipping Handstand Push-Ups
12 Power Snatches (95/65#)
Directly Into…
3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (95/65#)
* There is a 25 minute time cap on this workout. Post time to the whiteboard.
ACCESSORY WORK (BEYOND THE 60)
Bike – 16 Sets:
90-seconds @ moderate pace
[30-seconds rest]
Record total calories during 1st interval
Focus on matching same calories in remaining intervals
Do not look at monitor until completing each interval
Focus on maintaining same pace for all intervals
[Time: 32 minutes]
MOVE 45
15 Minute AMRAP
25 Plate Ground to Overhead
10 Broad Jump to Reverse Bear Crawl
250 Meter Row
2 Minute Rest
Core Finisher
4 Rounds :45 work :15 Rest
Side Plank
*Alt. sides each round
