INGUZ Fitness + Nutrition
STRENGTH
Back Squat
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
*Based off of 90% of Heavy 1-Rep
INGUZ WOD
“Rocket Fuel”
For Time:
27 Burpees Over Bar
12 Hang Squat Clean Thrusters (165/115#)
21 Burpees Over Bar
9 Hang Squat Clean Thrusters
15 Burpees Over Bar
6 Hang Squat Clean Thrusters
9 Burpees Over Bar
3 Hang Squat Clean Thrusters
* There is a 15 minute time cap on this wod. Post time completed to the whiteboard.
MOVE 45
15 MINUTE AMRAP
300m Run
30 Lateral Step Ups (switch legs every 5 reps)
5 Broad Jump to Reverse Bear Crawl
2 Minute Rest
Core Finisher
3 Rounds
:45 work :15 rest
High Plank Hold
