Throwback to the 2018 Inguz Nation Throwdown
Inguz Update: ONLY 2 DAYS REMAINING to sign up for the Inguz Nation Throwdown and receive the competition t-shirt!! Don’t miss out…register your team at the link below by Sunday, January 27th.
Inguz Nation Throwdown Registration
WOD
“Road Rash”
5 Rounds (On the 5:00):
10 Dumbbell Hang Clean & Jerk (5 Right/5 Left) (50/35#)
10 Alternating Dumbbell Power Snatches (50/35#)
10 Chest to Bar Pull-ups
15/10 Calorie Assault Bike or Row
* Post time for all 5 rounds separately to the whiteboard.
Olympic Lifting Class
1. 12min E2MOM: 6-5-4-3-2-1 Bench Press
* Each set should be a challenging weight but not a max effort.
2. 5×3 Overhead Squat (climbing)
* 12 minutes to work up to a heavy set of 3 reps.
3. 12min E2MOM: Power Snatch + Hang Power Snatch + Overhead Squat + Squat Snatch (climbing)
* Reset on the floor after the overhead squat.
Accessory Work
1. Gymnastic Conditioning
Ascending Ladder for 5 Minutes:
1 Devils Press (50’s/35’s), 1 Bar Muscle-Up
2 Devils Press (50’s/35’s), 2 Bar Muscle-Up
3 Devils Press (50’s/35’s), 3 Bar Muscle-Up
2. Midline
3 “Giant” Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold
* Rest 2 minutes between
