INGUZ Fitness + Nutrition
INGUZ WOD
“Wet Suit”
5 Rounds for Time:
21/15 Calorie Bike or 30/21 Calorie Row
2 Rounds of “Strict Cindy”
1 Round of “Strict Cindy”:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
* There is a 30 minute time cap on this workout. Post time to the whiteboard.
HOME GYM
For Time:
5 Mile Run
AFTER PARTY – Pick 1 of the Following
Strict Pull-ups (10-9-8-7-6-5-4-3-2-1)
Regular or Deficit Strict Handstand Push-ups (10-8-6-4-2)
Ring or Bar Muscle-ups (10-8-6-4-2)
Handstand Walk (6×50′)
Back/Front/Overhead Squat (10-8-6-4-2)
Rope Climbs (5-4-3-2-1)
Rest as Needed Between All Sets
MOVE 45
15 Minute AMRAP:
15 Push-Up + Shoulder Taps
15 Ring Rows
15 Squat Jumps
2 Minute Rest…
Core Finisher – 3 Rounds:
(45 Seconds Work : 15 Seconds Rest)
Rope Climb Crunch
