INGUZ Fitness + Nutrition
INGUZ WOD
“Cement Mixer”
Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar
* Post slowest round time to the whiteboard. Compare to 05.11.19.
MOVE 45
24 Minutes (6 rounds):
(40 seconds work : 20 seconds rest)
Station 1: Bike
Station 2: AbMat Sit-ups
Station 3: Squat Burpees
Station 4: Alternating Single Arm Russian Swings
SATURDAY OLYMPIC LIFTING WORK
1. 6×3 Overhead Squat (climbing)
* Work to a heavy triple (12 minutes)
2. Every 2:00 x 10 (5 sets each):
Even: 3-Position Power Snatch (climbing)
Odd: 3-Position Squat Snatch (climbing)
* High hang, low hang, floor position for each.
3. Body Armor
3 Giant Sets:
12 Single Arm KB Deadlift (left)
12 Single Arm KB Deadlift (right)
1:00 Double KB Front Rack Hold
Rest 2 Minutes Between Sets
