Harwell
Inguz Update: Below is a breakdown of the programming for the week.
Monday: WOD (After Party: Back Squats)
Tuesday: Clean & Jerk Complex + WOD (After Party: Gymnastics Conditioning)
Wednesday: WOD (After Party: Body Armor)
Thursday: Overhead Squat + WOD (After Party: Midline)
Friday: WOD (After Party: Front Squat)
Saturday: Team WOD (Olympic Lifting Class: Snatch)
Sunday: WOD
WOD
“Pinball”
5 Rounds:
1 Minute Wallballs (20/14#)
1 Minute Alternating Dumbbell Power Snatch (50/35#)
1 Minute Bike
1 Minute Rest
* Post total reps completed to the whiteboard.
MOVE 45
With a 24 Minute Clock…
4 Rounds:
10 Bird Dog Crunch (10 each side)
10 Standing Oblique Crunch (10 each side)
20 Plank Swivel
Directly Into…
AMRAP in Remaining:
10 Burpees in Tuck Jump
20 Cossack Squats
10 Single Arm Thrusters (10 on each side)
200m Run
After Party
Tempo Back Squat
On the Minute x 10:
1 Pausing “One and One Quarter” Squat
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%
