INGUZ AT HOME
INGUZ VIRTUAL CLASS SCHEDULE FOR MONDAY
Morning CrossFit Class – 10:00am: https://zoom.us/j/202832027
Kids PE Class – 11:00am: https://zoom.us/j/891192366
Afternoon CrossFit Class – 4:30pm: https://zoom.us/j/763834128
BOOK A FREE YOGA CLASS: https://www.baptistepoweryogagroton.com/class-schedule
INGUZ AT HOME WOD
“Nasty Dozen”
12 Minute AMRAP:
50 Air Squats
7 Strict Pull-ups (14 Dumbbell Rows)
10 Double Dumbbell Power Cleans (20 Single DB Power Cleans / 10 Barbell Power Cleans (135/95#))
* Post rounds and reps completed to social media.
BODY ARMOR
On the 1:30 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex
1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
* If unable to complete the entire complex in under 1 minute, consider dropping the reps to 5.
MOVE 45 AT HOME
3 Rounds:
(30 sec each station)
Station 1: Side Plank Hip Taps
Station 2: High Plank Hold
Station 3: Side Plank Hip Taps
Station 4: Forearm Plank Hold
*Rest 30 sec After High Plank and Forearm Plank
Directly Into…
3 Rounds:
20 Upright Rows (10 each arm)
20 DB Single Arm Floor Press (10 each arm)
20 Tricep Extensions
*Rest 1 minute between each round
