INGUZ Fitness + Nutrition
INGUZ WOD
“The Tinder Mingler”
Teams of 2
For Time:
5,000/4,000 Meter Row or 12,000/10,000 Meter Bike
150 Burpee Pull-ups
* Partition however you’d like. One person is working at a time. Post time completed to the whiteboard. There is a 35 minute time cap on this wod.
ACCESSORY WORK
CORE CASH OUT
Total Time = 16x 0:20 Work + 0:10 Rest
4 Rounds (2:00 total):
0:20 Hollow Body Rocks + 0:10 Rest
4 Rounds (2:00 total):
0:20 Alternating Side Planks + 0:10 Rest
4 Rounds (2:00 total):
0:20 Hollow Body Knee Tucks + 0:10 Rest
4 Rounds (2:00 total):
0:20 Alternating Side Planks + 0:10 Rest
MOVE 45
With a 20 minute clock…
2k Row
2 Minute Rest
AMRAP in the time remaining
:30 Wall Sit
20 Dead bugs
:30 Forearm Plank
10 Windmills (10 reps each side)
