INGUZ Fitness + Nutrition
INGUZ WOD
“Tricycle”
For Time:
Buy-In: 2,000/1,600 Meter Bike or 1,000/800 Meter Row
Directly Into…
27-21-15-9:
Kettlebell Swings (53/35#)
Pull-ups
Thrusters (75/55#)
* Post time to the whiteboard.
HOME GYM
For Time:
Buy-In: 1 Mile Run
Directly Into…
40-30-20-10:
Single Dumbbell Russian Swings
Single Dumbbell Plank Rows
Single Dumbbell Thrusters
Switch Arms As Needed
AFTER PARTY – Back Squats
10-8-6-4-2 Back Squats
Rest 2 Minutes Between Sets
Set 1: 10 Reps @ 55-57% 1RM
Set 2: 8 Reps @ 65-67% 1RM
Set 3: 6 Reps @ 75-77% 1RM
Set 4: 4 Reps @ 83-85% 1RM
Set 5: 2 Reps @ 90-92% 1RM
MOVE 45
10 Minute AMRAP:
250 Meter Row
10 Lying Medball Pass
10 Medball Russian Twists
2 Minute Rest…
10 Minute AMRAP:
250 Meter Row
10 Medball Thrusters
10 Medball Wood Chops (5 reps each side)
