INGUZ Fitness + Nutrition
INGUZ WOD
“Joker”
1-2-3-4-5-6-7-8-9-10 Toes to Bar
10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155)
* There is a 10 minute time cap on this wod.
STRENGTH
Back Squat for load:
#1: 5 reps @ 65% 1RM
#2: 5 reps @ 73% 1RM
#3: 5 reps @ 78% 1RM
#4: 5 reps @ 78% 1RM
#5: 5 reps @ 78% 1RM
#6: 5+ (Max reps @ 78% 1RM)
*Post time completed from part 1 and heaviest load from part 2 to the whiteboard.
ACCESSORY WORK
Run Intervals (500m for Bike Intervals):
5 Sets:
200 Meters at Fast Pace
200 Meters Recovery Jog
Rest 2 Minutes
3 Sets:
200 Meters at Faster Pace
200 Meters Recovery Walk
Rest 2 Minutes
200 Meters at Fastest Pace
MOVE 45
10 Minute AMRAP
250m Row
10 Elevated Push-Ups
20 Dumbbell Row (10 reps each side)
2 Minute Rest
10 Minute AMRAP
20 Russian Twists
20 Step-Ups
250m Row
