INGUZ Fitness + Nutrition
STRENGTH
Every 2:00 x 5:
3 Push Jerks (climbing)
* Start light and work to a heavy set.
INGUZ WOD
“Push Pop”
4 Rounds For Time:
800 Meter Assault Bike or 400 Meter Row
16 Toes to Bar
8 Push Jerks (165/115#)
* There is a 20 minute time cap on this workout. Post time to the whiteboard.
AFTER PARTY – Row Endurance
For Time:
4,000/3,000 Meter Row
On the 0:00: 21 GHD Sit-ups
On the 4:00: 18 GHD Sit-ups
On the 8:00: 15 GHD Sit-ups
On the 12:00: 12 GHD Sit-ups
On the 16:00: 9 GHD Sit-ups
On the 20:00: 6 GHD SIt-ups
MOVE 45
6 Minute AMRAP:
30 Jumping Jacks
10 Push-ups
10 Bicycle Crunches
1 Minute Rest…
6 Minute AMRAP:
20 Skater Hops
10 Half Burpees
10 Alt. Heel Touches
1 Minute Rest…
6 Minute AMRAP:
10 Tuck Jumps
10 Jumping Lunges
5 Reverse Crunches
