Amanda
Inguz Update: On episode 41 of the CrossFit Inguz podcast Renee and Andrew take a look back on what was a very busy year for Inguz in 2019, and preview a bit of what is in store for 2020. We also go through a series of 4 questions as a way to reflect back on the past year and things we are looking forward to in the coming year. The 4 questions are as follows…
1. My proudest moment of 2019 was…
2. One goal that excites me for 2020 is…
3. The biggest lesson I want to bring into 2020 is…
4. One limiting belief that I am leaving behind is…
At the top of the episode we continue our segment of Community Shout Outs, and recap the 2020 Inguz Nation Throwdown. You can listen to the episode below, or wherever you get your podcasts.
Below is a breakdown of the programming for the week.
Monday: WOD (After Party: Back Squats)
Tuesday: Deadlift + WOD (After Party: Handstand Push-up / Handstand Walk)
Wednesday: WOD (After Party: Beast Builder)
Thursday: WOD (After Party: Midline)
Friday: Barbell Complex + WOD (After Party: Front Squat)
Saturday: Partner WOD (Olympic Lifting Class: Snatch)
Sunday: WOD
WOD
“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Burpees
Directly Into…
5 Rounds:
9 Power Snatches (75/55#)
15 Overhead Squats (75/55#)
* Post time to the whiteboard.
MOVE 45
TABATA (20 sec work : 10 sec rest x 8 Rounds)
1 minute rest/transition between each movement
Row
Air Squats
Jump Rope
Abmat Sit-Ups
Row
After Party
1. Back Squats
Set 1 (On the 0:00): 9 Reps @ 77%
Set 2 (On the 2:00): 7 Reps @ 84%
Set 3 (On the 4:00): 5 Reps @ 91%
Set 4 (On the 6:00): 3 Reps @ 96%
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 @ 105-106%
Set 8 (On the 11:00): 1 Rep @ 105-106%
Set 9 (On the 12:00): 1 Rep @ 105-106%
Set 10 (On the 13:00): 1 Rep @ 105-106%
Set 11 (On the 14:00): 1 Rep @ 105-106%
* Sets 1-4 completed “On the 2:00”
* Sets 5-11 completed “On the 1:00”
* Percentages Based on 5RM Back Squat
