INGUZ Fitness + Nutrition
INGUZ WOD
“Fire Alarm”
For Time:
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row/Bike
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row/Bike
3 Rounds of “Bergeron Beep Test”
[1 Round of Bergeron Beep Test]:
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees
* Post time to complete workout to the whiteboard.
HOME GYM
On the Minute For As Long As Possible:
7 Double Dumbbell Thrusters
7 Double Dumbbell Bent Over Rows
7 Burpees
AFTER PARTY – Snatch Technique
6 Sets:
3 Snatch Grip Push Jerks
2 Overhead Squats
1 Snatch Balance
Rest 2 Minutes Between Sets
Set 1: 50% of 1RM Snatch
Set 2: 53% of 1RM Snatch
Set 3: 56% of 1RM Snatch
Set 4: 59% of 1RM Snatch
Set 5: 62% of 1RM Snatch
Set 6: 65% of 1RM Snatch
MOVE 45
10 Minute AMRAP:
20 Alt. Hang DB Power Snatch
10 Single Arm Thrusters (10 Each Arm)
250 Meter Row
1 Minute Rest…
10 Minute AMRAP:
10 Goblet Squats
10 Reverse Crunches
250 Meter Row
