INGUZ Fitness + Nutrition
INGUZ WOD
“New Level”
For Time:
1000/800 Meter Row or 50/35 Calorie Bike
20 Power Snatches (115/85#)
20 Pull-ups
1000/800 Meter Row or 50/35 Calorie Bike
20 Power Clean & Jerks (115/85#)
20 Pull-ups
1000/800 Meter Row or 50/35 Calorie Bike
20 Thrusters (115/85#)
20 Pull-ups
* There is a 30 minute time cap on this workout. Post time to the whiteboard.
HOME GYM
For Time:
800 Meter Run
40 Single Dumbbell Power Snatches (50/35#)
20 Dumbbell Plank Rows (50’s/35’s)
800 Meter Run
40 Single Dumbbell Clean & Jerks (50/35#)
20 Dumbbell Plank Rows (50’s/35’s)
800 Meter Run
40 Single Dumbbell Thrusters (50/35)
20 Dumbbell Plank Rows (50’s/35’s)
AFTER PARTY – Thruster Complex
On the 2:00 x 6:
3 Power Cleans
1 Thruster
Set 1: 60% 1RM Clean
Set 2: 64% 1RM Clean
Set 3: 68% 1RM Clean
Set 4-6: 72-80% 1RM Clean
MOVE 45
With a 20 Minute Clock…
3 Rounds:
20 Bicycle Crunches
20 Rope Climb Crunches
Directly Into…
AMRAP in Time Remaining:
10 Burpees
200 Meter Run
30 Reverse Lunge to High Kick
* For the reverse lunge to high kick complete 15 reps on one side before moving onto the next.
