Emily
All teams must be registered for the 2020 Inguz Nation Throwdown by Sunday February 2nd to receive a t-shirt.
You can sign up through the link below.
https://crossfit-inguz.triib.com/events/2020-inguz-nation-throwdown/
Inguz Update: Below is a breakdown of the programming for the week.
Monday: Barbell Complex + WOD (After Party: Odd Object Conditioning)
Tuesday: WOD (After Party: Rope Climb Conditioning)
Wednesday: WOD (After Party: Body Armor)
Thursday: Team WOD (After Party: Muscle-up Work)
Friday: Snatch Complex + WOD (After Party: Handstand Walk)
Saturday: WOD (Olympic Lifting Class: Snatch)
Sunday: Push Press + WOD
Strength
Barbell Complex:
1 Power Clean + 2 Front Squats + 3 Push Jerks
* 15 minutes to build to a heavy set.
WOD
“Rack City”
For Time:
10 Power Cleans (155/105#) Rx+ (185/125#)
50 Air Squats
10 Front Squats (155/105#) Rx+ (185/125#)
50 Air Squats
10 Push Jerks (155/105#) Rx+ (185/125#)
50 Air Squats
* Post time to the whiteboard.
MOVE 45
3 Rounds:
1:00 Burpees
2:00 Bike
1:00 Half Burpees
1:00 Rest
Directly into…
TABATA (20 sec work : 10 sec rest x 8 rounds)
Tabata Hollow Body Hold
1 Minute Rest…
Tabata Russian Twist
After Party
1. Odd-Object Conditioning
On the 3:00 x 5 Rounds:
15/12 Calorie Row or Bike
10 Alternating Pistols
5 D-Ball Cleans or Heavy Bags Over Shoulder
