Trisha
This Friday is Bring a Friend Friday!!
If you have a friend who is interested in coming to try a class at Inguz, bring them in this Friday, February 7th…all classes are free. Just have them fill out a waiver at the link below.
https://crossfit-inguz.triib.com/kiosk/new/new-member/package/32662/
Inguz Update: Below is a breakdown of the programming for the week.
Monday: WOD (After Party: Back Squats)
Tuesday: Strict Gymnastics + WOD (After Party: Row Conditioning)
Wednesday: WOD (After Party: Midline)
Thursday: Muscle Snatch + WOD (After Party: Split Jerk)
Friday: Partner WOD “Bring a Friend Friday” (After Party: Front Squat)
Saturday: Team WOD (Olympic Lifting Class: Clean & Jerk)
Sunday: WOD
WOD
“Dead Space”
On the 5:00 x 5 Rounds:
7 Deadlifts (185/135#)
20 Alternating Jumping Lunges
7 Deadlifts (185/135#)
200 Meter Run
* Post the slowest round time to the whiteboard.
MOVE 45
With 25 Minutes on the Clock…
5 Rounds:
40 Medball Toe Taps
10 Medball Push Press
12 Medball Front Squats
16 Lying Medball Passes
Directly into..
AMRAP in Remaining:
200m Run
16 Spiderman Plank Jumps
16 Frog Hops
After Party
Back Squats
On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%
*Percentages of your 5RM Back Squat*
