INGUZ Fitness + Nutrition
INGUZ VIRTUAL CLASS SCHEDULE FOR MONDAY
Morning CrossFit Class – 9:00am: https://zoom.us/j/202832027
Noon CrossFit Class – 12:00pm: 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 WOD
“Stub Hub”
For Time:
21-15-9
Toes to Bar
Power Snatches (95/65#)
Directly Into…
9-15-21
Calorie Bike/Row
Overhead Squats (95/65#)
* There is a 20 minute time cap on this workout. Post time to the whiteboard.
AFTER PARTY
On the 3:00 x 5 Sets:
10-8-6-4-2 Front Squat
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM
MOVE 45
5 Minute AMRAP:
20 Flutter Kicks
40 Mountain Climbers
10 Leg Raises
Rest 2 Minutes…
12 Minutes:
(45 sec work : 15 sec rest)
Station 1: Curtsy Lunges
Station 2: Stiff Legged DB Deadlifts
Station 3: Glute Bridge
Rest 2 Minutes…
Max Forearm Plank Hold
