INGUZ Fitness + Nutrition
INGUZ WOD
“Get Low”
3 Rounds For Time:
600 Meter Run
6 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans (135/95#)
6 Push-ups
9 Air Squats
* There is a 30 minute time cap on this workout. Post time to the whiteboard.
AFTER PARTY – Rowing Intervals
2 Rounds:
Meters 0-500: 2k Pace + 12 Seocnds
Meters 500-1,000: 2k Pace + 6 Seconds
Meters 1,000-1,500: 2k Pace
Rest 2 Minutes Between Rounds
MOVE 45
With a 20 Minute Clock…
3 Rounds:
(40 Seconds Work : 20 Seconds Rest)
Station 1: High Plank
Station 2: Side Plank
Station 3: Side Plank
Directly Into…
AMRAP in Time Remaining:
50 Jump Rope
10 Single Arm DB Push Press (10 Each Side)
20 Double DB Russian Swings
10 Double DB Deadlifts
