Throwdown Scaled Podium!!
Inguz Update: If you’d like to see the final results of the 2019 Inguz Nation Throwdown you can find the leaderboard at the link HERE.
Below is a breakdown of the programming for the week.
Monday: WOD (Front Squat/Cluster Accessory)
Tuesday: WOD (Row/Midline Accessory)
Wednesday: Back Squat + WOD (Skill Conditioning Accessory)
Thursday: Snatch Complex + Hero WOD “Randy”
Friday: Partner WOD (Body Armor Accessory)
Saturday: WOD (Overhead Squat/Running Accessory)
Sunday: WOD
WOD
“Life Jacket”
5 min AMRAP:
27/20 Calorie Row
27 Thrusters (115/75#)
27 Chest to Bar Pull-ups
Rest 5 Minutes…
5 min AMRAP:
21/15 Calorie Row
21 Thrusters (95/65#)
21 Toes to Bar
Rest 5 Minutes…
5 min AMRAP:
15/10 Calorie Row
15 Thrusters (75/55#)
15 Pull-ups
* Post rounds and reps completed for each AMRAP separately to the whiteboard.
Accessory Work
1. Front Squat
On the 90 Seconds x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 80%
Set 3: 1 Rep @ 85%
Sets 4-5-6: 1 Rep @ 90%
* After each set, complete 25% strict Handstand Push-ups
2. Squat Clean Thruster
On the Minute x 10:
20 Double Unders
1 Squat Clean Thruster
