Wishing Josh, Dave, Katie, James and Anna all the best as they move on to their next assignments!!
Inguz Update: Below is a breakdown of the programming for the week.
Monday: WOD (After Party: Back Squats)
Tuesday: WOD (After Party: Gymnastics Skill)
Wednesday: Benchmark WOD “Bergeron Beep Test” (After Party: Midline)
Thursday: WOD (After Party: Midline)
Friday: WOD (After Party: Body Armor)
Saturday: Team WOD (Olympic Lifting Class: Clean & Jerk)
Sunday: WOD
WOD
“Overkill”
For Time:
21-15-9
Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar
* Post time to the whiteboard.
MOVE 45
20 Minute AMRAP:
400 Meter Run
30 Russian Kettlebell Swings
15 Kettlebell Deadlifts
10 Inchworm to Push-Up
1 Minute Rest…
2 Rounds:
30 Seconds Each (no rest in-between)
Left Side Plank
Right Side Plank
After Party
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%
* Percentages based on 5RM Back Squat
