The Devine Hero WOD
Inguz Update: Our annual Devine Hero WOD is this Tuesday, July 4th. There will be an early morning heat at 7am and then the remaining heats will start at 9am and run every 30 minutes until everyone has finished. There will be a heat sign-up on the office whiteboard Monday morning. If you would like to reserve a spot in advance make sure to add your name to the board. Raffle tickets are on sale now and can be purchased day of as well. All proceeds from the raffle and donations go to the CrossFit Inguz scholarship fund.
Similar to ‘Murph’ this will be a “warm up on you own” event. Stick around afterwards for some food and drinks…family and friends are welcome!!
Below is a breakdown of week 8 of the current training cycle. Complete details of the cycle can be found HERE.
Monday: Squat + Partner WOD
Tuesday: Hero WOD ‘Devine‘
Wednesday: Snatch + WOD
Thursday: WOD
Friday: Bench Press + WOD
Saturday: Partner WOD
Sunday: Deadlift + Not For Time WOD
Strength
2×5 Front Squat @ 80-85% of 3RM + 5-10#
2×5 Back Squat @ 80-85% of 3RM + 5-10#
* Percentages based on heavy triple or 3 rep max from benchmark week. Add 5-10 pounds to your moderate weight exposure. Perform 2-3 warm-up sets prior to the working sets.
Partner WOD
10min AMRAP:
100/75 Calorie Row
With Remaining Time AMRAP:
9 Deadlifts (115/75#)
6 Hang Power Cleans (115/75#)
3 Front Squats (115/75#)
* Break up the row as needed. While one partner is rowing, the other must hold the barbell in the front rack position. With the remaining time alternate full rounds of the 9-6-3 triplet with your partner. Post total rounds and reps completed to the whiteboard.
