19.5 Live Announcement and Thursday Night Showdown at Inguz starting at 8pm.
We will watch the live announcement of OPEN WOD 19.5 and then Team Inguz will thowdown immediately afterwards.
Week 5 Match-up: Twitch vs. Adam vs. Mike Hall
The match-up will also be streaming on Facebook live on the CrossFit Inguz page starting at around 8:30pm.
WOD
“Goat Day”
18min EMOM:
Min 1: Goat 1
Min 2: Goat 2
Min 3: Goat 3
* Try and pick a variety of modalities (ex. 1 Barbell, 1 Gymnastic, 1 Conditioning). Movements should take no more than 30-45 sec each minute. The movements don’t have to be something you can already do. Feel free to spend 30-45 seconds each round on practice. Coaches can provide suggestions for movements, and rep or time ranges. Post movements to the whiteboard.
Example #1
Min 1: 45sec Double Under Attempts
Min 2: 2 Squat Snatches
Min 3: 5-10 Kipping Pull-ups or 30sec Kipping Practice
Example #2
Min 1: 5-10 Handstand Push-ups or Handstand Walk Practice
Min 2: 2-3 Atlas Stones
Min 3: 12-15 Calorie Assault Bike
Accessory Work
On The 2:00 x 3 Rounds:
A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 GHD Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups
Barbell – 95/65#