Harwell
**INGUZ Holiday Hours for the week of December 23rd**
Inguz Update: Below is a breakdown of the programming for the week.
Monday: WOD (After Party: Back Squat)
Tuesday: “12 Days of CrossFit” (After Party: Ring Muscle-up Conditioning)
Wednesday: CLOSED
Thursday: WOD (After Party: Handstand Walk/HSPU)
Friday: WOD (After Party: Rope Climbs)
Saturday: Team WOD (Olympic Lifting Class: Clean & Jerk)
Sunday: WOD
WOD
“Dopamine”
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Assault Bike
* Post slowest rounds time to the whiteboard.
MOVE 45
8 Minutes (45 sec work : 15 sec rest)
Alternate Between:
1. Bird Dog Plank
2. Plank Swivel
Directly into…
14 Minute AMRAP:
20 Single Arm KB Russian swings (20 each arm)
20 Goblet Squats
20 KB Sumo Deadlift High Pull
20 Alternating High Plank KB Taps
After Party
Back Squat Waves
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Rest 3 Minutes
Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Rest 3 Minutes
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%
*Percentages off 5RM Back Squat*
