12 Hours of Heroes at Inguz
Inguz Update: Save the date!! 12 Hours of Heroes is going down at Inguz on Saturday, September 1st…more details to follow!!
Below is a breakdown of programming for the week.
Monday: Back Squat + WOD (Snatch Accessory)
Tuesday: WOD (Gymnastics/Midline Accessory)
Wednesday: Benchmark WOD – “Big Clean Complex” (Conditioning Accessory)
Thursday: WOD
Friday: WOD (Pull-up/Bench Press/Deadlift Accessory)
Saturday: Team WOD
Sunday: WOD
Strength
3×5 Back Squat (across)
* Build to a challenging weight and then perform 3 sets of 5 reps across (15 minute cap).
WOD
“Thin Air”
4 Rounds For Time:
40 Air Squats
30 Abmat Sit-Ups
15/10 Calorie Assault Bike or Row
* Post time to the whiteboard.
Accessory Work
1. 3-Position Squat Snatch
5 Sets @ 65% of 1RM
2. Snatch Complex
On the 1:30 x 7: Power Snatch + Squat Snatch
Performed @ 75%
3. Pausing Snatch Pulls
5 Sets of 2 at 90%
Pause 2 Seconds at Knee Level
