Grady and SBH
**INGUZ Holiday Hours for the week of December 23rd**
Team WOD
“Mile High”
In Teams of 3…
For Time:
100/70 Calorie Bike
100 Power Snatches (75/55#)
100/70 Calorie Bike
15 Rope Climbs
100/70 Calorie Bike
100 Lateral Burpees over the Bar
* With one person working at a time split reps as needed between teammates. Post time to the whiteboard. There is a 30 minute time cap on this workout.
MOVE 45
In Teams of 2…
24 Minute AMRAP:
25 Plate Ground to Overhead
20 Russian Twists
15 Half Burpee to Plate
75 Jump Rope or 40 Double Unders
* Alternate full movements with partner. While one person completes movement the other holds a high plank. If the planker drops the other partner must stop working until the plank is resumed.
Olympic Lifting Class
1. Overhead Squat (Heavy 3)
* 15 minutes to work up to a heavy set of 3 reps.
2. Every 2:00 x 5: 10-8-6-4-2 Power Snatch (climbing)
* Touch and go reps…working to a heavy set of 2.
3. On the Minute x 10: 1 Pause Squat Snatch (climbing)
* 2 second pause just above the knee on the way up.
