INGUZ AT HOME
INGUZ VIRTUAL CLASS SCHEDULE FOR SATURDAY
Morning CrossFit Class – 9:00am: https://zoom.us/j/953897694
INGUZ AT HOME WOD
“Double Time”
30 Minute AMRAP:
400m Run, 500m Row, or 28/20 Calorie Bike
9 Burpees
21 Air Squats
OR…
For Time:
3 Mile Run
Every 3 Minutes Complete:
9 Burpees + 21 Air Squats
* Post rounds and reps completed (Option 1) or time (Option 2) to social media.
BODY ARMOR
50-40-30-20-10:
Hollow Rocks
After Each Set:
20 Dumbbell Rows From Push-up Position (10 each side)
OLYMPIC LIFTING CLASS
1. 10-8-6-4-2 Bench Press (climbing)
* Working up to a heavy set of 2 reps. Rest as needed between sets.
2. Every 90 Seconds x 7:
Hang Power Snatch + Overhead Squat
Power Snatch + Overhead Squat
* Moderate weight only…use as technique focus. Reset on the floor between overhead squat and power snatch.
3. Every 2:00 x 7:
3-3-2-2-1-1-1 Squat Snatch (climbing)
* Working up to a heavy single. Perform 3s and 2s as singles (not touch-and-go).
