The Inguz crew at the Tarzan Brown 5k this weekend.
Inguz Update: Below is a breakdown of the programming for the week. Complete details on the cycle can be found at the link HERE.
Monday: WOD
Tuesday: Helen meets Kelly
Wednesday: Team WOD
Thursday: WOD
Friday: WOD
Saturday: Veteran’s Day WOD (“Armistice“)
Sunday: Functional Bodybuilding
WOD
“Power Down”
5min AMRAP:
15-12-9
Calorie Row
Power Snatch (95/65#)
Rest 5min…
5min AMRAP:
15-12-9
Calorie Assault Bike
Clean & Jerk (95/65#)
* Post rounds and reps completed to each AMRAP separately to the whiteboard.
Comptrain Accessory Work
1. Ring Muscle-Ups
2 Rounds:
45% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
* Rest as little as needed between unbroken sets, and rest 2:00 between rounds.
2. Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 74%
Minute 2 – 2 Reps @ 79%
Minute 3 – 1 Rep @ 84%
Minute 4 – Rest
3. Back Squat
2 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%
* Rest 2:00 between each set of squats.
