INGUZ Fitness + Nutrition
INGUZ WOD
“The Golden Years”
On a 12:00 running clock…
For Time:
28-22-16-10
Box Jump Overs (24/20″)
Pull-Ups
Alternating Hang DB Snatches (50/35#)
* If you finish before 12:00…that is your score. If you do not complete the work, your score is 12:00 plus the reps remaining in seconds (if you have 30 reps remaining…12:30). All athletes rest the additional 1:00 between Part 1 & Part 2.
-Rest 1:00 between Part 1 & Part 2-
On a 7:00 running clock…
Build to heaviest complex of:
1 Hang Power Snatch + 1 Power Snatch
* Bar can start loaded with first weight.
* Post time completed from part 1 and weight completed from part 2.
MOVE 45
Every 3:00 x 4 Sets
1:00 – DB Goblet Forward Lunges
1:00 – 1 + 1/2 DB Goblet Squat
1:00 – Plank Hold
* 1 minute rest between sets.
then…
On a 2:00 clock…
Max Weighted Wall Sit*
-1:00 Rest-
4 Sets for Max Reps
1:00 – Goblet Step-ups
1:00 – Single DB Goblet Swing
-1:00 Rest-
On a 2:00 clock…
Max Weighted Wall Sit
*Use a Single DB or Odd Object.
