INGUZ Fitness + Nutrition
INGUZ WOD
“THE AMANDA SHOW”
For Time:
1 Mile Run
Directly Into…
9-7-5:
Ring Muscle-ups
Squat Snatches (135/95#)
* There is a 20 minute time cap on this workout. Post time to complete workout to the whiteboard.
ACCESSORY WORK (BEYOND THE 60)
7 Sets:
1 Power Snatches
1 Overhead Squat
1 Snatch Balance
1 Hang Squat Snatch
Rest as needed between sets.
All percentages are based on 1RM Snatch.
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
Set 4 – 55%
Sets 5+6+7 – 60%
MOVE 45
18 Minute AMRAP:
3 Calorie Row
3 Half Burpees
3 Goblet Squats
6 Calorie Row
6 Half Burpees
6 Goblet Squats
…and so on…
* Continue to increase by 3 reps each round.
