INGUZ Fitness + Nutrition
INGUZ WOD
“ALL STAR SPECIAL”
For Time
3 Rounds:
12 Thrusters (95/65#)
12 Pull-ups
800 Meter Run
3 Rounds:
9 Thrusters (115/85#)
9 Chest to Bar Pull-Ups
800 Meter Run
3 Rounds:
6 Thrusters (135/95#)
6 Bar Muscle-Ups
800 Meter Run
* There is a 30 minute time cap on this workout. Post time to the whiteboard.
ACCESSORY WORK (BEYOND THE 60)
Strength Work
Clean & Jerk – 3 x 2 reps
Back Squat – 3 x 3 (loading should be between 75-85% of 1 RM or a load that is heavy for 3 reps)
After each set, 3 Box Jumps (for height – focus on explosiveness)
MOVE 45
25 Minute AMRAP:
20 Single arm Russian Swings (10 each side)
20 Down Dog Toe Taps
20 Single Arm Push Press (10 reps each side)
15 Calorie Bike
