INGUZ Fitness + Nutrition
INGUZ WOD
“Big Bang V2”
For Time:
50 Power Cleans (155/105#)
300 Double Unders
1 Mile Run
* Partition the work any way you like (see examples below). Post time completed to the whiteboard. There is a 25 minute time cap on this workout.
Option 1: Unpartitioned (AKA “My name is Coach Eric and I accept the challenge”)
Option 2: Consistency Wins (AKA “I love a descending rep scheme”)
4 Rounds:
20-15-10-5 Power Cleans
75 Double Unders
400 Meter Run
Option 3: Classic CrossFit (AKA “I love a good couplet because I’m not good at counting”)
Buy In: 800 Meter Run
5 Rounds:
10 Power Cleans
60 Double Unders
Cash Out: 800 Meter Run
Option 4: Small Sets (AKA “I hate to run”)
8 Rounds:
5 Power Cleans
30 Double Unders
200 Meter Run
2 Rounds:
5 Power Cleans
30 Double Unders
ACCESSORY WORK
Power Clean:
Build to Heavy Set of 5
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
MOVE 45
5 Minutes AMRAP
20 Flutter Kicks
40 Mountain Climbers
10 Leg Raises
2 Minute Rest
4 Rounds
:40 work :20 rest
Curtsy Lunges
Stiff Legged DB Deadlifts
Wall Sit
2 minute rest
Max Forearm plank hold
