Tis the Season!!
Inguz Update: Below is a breakdown of the programming for the week.
Monday: WOD (After Party: Back Squat)
Tuesday: Hang Power Snatch + WOD (After Party: Strict Gymnastics)
Wednesday: WOD (After Party: Body Armor)
Thursday: WOD (After Party: Olympic Cycling)
Friday: Thruster + WOD (After Party: Bike Recovery)
Saturday: WOD (Olympic Lifting Class: Snatch)
Sunday: Back Squat + WOD
WOD
“Wonderwall”
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14#)
60 Double Unders, 30 Deadlifts (225/155#)
60 Double Unders, 30 Wallballs (20/14#)
60 Double Unders, 30 Burpees
* Post time to the whiteboard.
MOVE 45
5 Rounds (45 sec of work : 15 sec of rest)
Station 1: Bike
Station 2: Forearm Plank
Directly into…
AMRAP in Remaining:
30 Alt. Single Arm KB Swings
25 Abmat Situps
20 Air Squats
15 Push-ups
10 KB Windmills (5 each side)
After Party
1. Back Squat Waves
Set #1 – 6 Reps @ 74%
Set #2 – 4 Reps @ 80%
Set #3 – 2 Reps @ 86%
Rest 3 Minutes
Set #4 – 6 Reps @ 80%
Set #5 – 4 Reps @ 86%
Set #6 – 2 Reps @ 92%
Rest 3 Minutes
Set #7 – 6 Reps @ 86%
Set #8 – 4 Reps @ 92%
Set #9 – 2 Reps @ 98%
*Percentages Based on 5RM Back Squat*
