INGUZ Fitness + Nutrition
SKILL WORK
Gymnastics Work
6 Minute EMOM:
MIN 1 – 1-2 Strict Ring Muscle-Ups or 3-5 Strict Pull-ups
MIN 2 – Easy Cardio
INGUZ WOD
“Jacob’s Ladder”
For Time:
1,200 Meter Run, 3,600/3,200 Meter Bike, 1,500/1,200 Meter Row
30 Alternating Dumbbell Front Rack Lunges (50/35#)
100 Double Unders
Muscle-Ups
100 Double Unders
30 Alternating Dumbbell Front Rack Lunges
1,200 Meter Run, 3,600/3,200 Meter Bike, 1,500/1,200 Meter Row
Options:
15 Ring Muscle-Ups
25 Bar Muscle-Ups
25 Pull-ups
25 Burpee to Target
*Post time completed to the whiteboard. There is a 30 minute time cap on this wod.
MOVE 45
Tabata
8 rounds :20 work/:10 rest
Plank Jacks
Surrenders
Superman Pulse
Shuttle Runs
