Jordan
Inguz Update: Below is a breakdown of the programming for the week.
Monday: WOD (After Party: Back Squats)
Tuesday: WOD (After Party: Midline)
Wednesday: Team WOD (After Party: Gymnastics Skill)
Thursday: WOD (After Party: Midline)
Friday: Benchmark WOD “Fight Gone Bad” (After Party: Front Squat)
Saturday: Team WOD (Olympic Lifting Class: Snatch)
Sunday: WOD
WOD
“Spice Girl”
For Time:
21 Power Snatches (95/65#)
5 Rounds of “Cindy”
21 Overhead Squats (95/65#)
5 Rounds of “Cindy”
21 Squat Snatches (95/65#)
1 Round “Cindy” = 5 Pull-ups + 10 Push-ups + 15 Air Squats
* Post time to the whiteboard.
AT HOME WORKOUT
“Walk the Line”
5 Rounds for Time:
60 Double Unders (90 Single Unders)
40 Step-Back Lunges
20 Burpees
MOVE 45
4 Rounds (40 sec work : 20 sec rest):
Strict Abmat Sit-Ups (no arms)
Flutter Kicks
1 Minute Rest…
15 Minute AMRAP:
15 Burpees
15 Jumping Squats
30 Alt. Shoulder Taps
After Party
1. 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%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%
*Percentages based on 5RM Back Squat*
