Throwdown Scaled Division Podium

 

Inguz Update: Below is a breakdown of the programming for the week.

Monday: Hang Squat Clean + WOD (After Party: Back Squats)
Tuesday: 
Bench Press + WOD (After Party: Row Conditioning)
Wednesday:
 WOD (After Party: Midline)
Thursday:
WOD (After Party: Strict HSPU Conditioning)
Friday: Benchmark WOD “Fran” (After Party: Handstand Walk Practice)
Saturday: Team WOD (Olympic Lifting Class: Clean & Jerk)
Sunday: WOD

 

Strength

Hang Squat Clean

* 15 minutes to build to a heavy single.

 

WOD

“Underrated”

9 Minute AMRAP:
30 Double Unders (45 Single Unders)
1 Hang Squat Clean (135/95#)
30 Double Unders
2 Hang Squat Cleans (135/95#)
30 Double Unders
3 Hang Squat Cleans (135/95#)
…and so on…

* Continue adding 1 rep each rounds until time expires. Post rounds and reps completed to the whiteboard.

 

MOVE 45

5 Rounds:
10 Alternating Shoulder Taps Plus Front Raise
10 Balanced Bicep Curl (complete 10 reps then switch legs)
20 Standing Skull Crusher

Directly Into…

AMRAP in Remaining:
500 Meter Row
25 Abmat Sit-ups
25 Air Squats

 

After Party

Back Squat
Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%