INGUZ Fitness + Nutrition
INGUZ WOD
“ICHABOD CRANE”
In Teams of 2…
For Time:
Run 1 Mile (Both Partners)
150 Dumbbell Reverse Lunges (50/35#)
150 Goblet Squats (50/35#)
150 Abmat Sit-Ups
800 Meter Run (Both Partners)
* Except for the run, one partner works at a time. Post time to complete workout to the whiteboard.
ACCESSORY WORK (BEYOND THE 60)
100 Banded Tricep Extensions (attach to pull-up bar)
100 Banded Bent-Over Rows (stand on the band, bend at the hip)
100 Banded Bicep Curls (stand on the band and curl)
100 Banded Overhead Press (stand on the band and press overhead)
MOVE 45
3 Rounds:
1:00 Burpee
2:00 Jumping Jacks
1:00 Half Burpee
1:00 Rest
Directly Into…
Tabata Heel Touches
1 Minute Rest
Tabata Russian Twist
Tabata = 20 seconds work : 10 seconds rest x 8 rounds
