INGUZ Fitness + Nutrition
INGUZ WOD
For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35#)
400 Meter Run
30 Chest to Bar Pull-ups Rx+ (15 Bar Muscle-ups)
400 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35#)
800 Meter Run
* There is a 30 minute time cap on this workout. Post time to the whiteboard.
AFTER PARTY – Body Armor
3 Supersets:
Max Strict Pull-ups
9 Double Kettlebell Push Press
18 Hollow Rocks
27 AbMat Sit-ups
Rest 2 Minutes Between Sets
MOVE 45
Core:
3 Rounds (45 Sec Work : 15 Sec Rest)
Boat Pose Hold
2 Minute Rest…
18 Minute AMRAP
200 Meter Single Arm Farmers Carry (Switch Hands at 100 Meter Mark)
10 Single Arm DB Row (10 Reps Each Side)
10 Alt. Single Arm DB Russian Swings
