INGUZ Fitness + Nutrition
SKILL WORK
Practice Bar/ Ring Muscle-Ups
On a 12:00 running clock…
Option 1:
2 Kip Swings + 2 Muscle-Ups
Option 2:
2 Kip Swings + 1 Muscle-Up
Option 3:
3 Low Ring Transitions + 5 Kip Swings + 2-3 Kipping Pull-Ups
INGUZ WOD
“Gonna Fly Now”
6 Rounds:
Muscle-Ups
15 Box Jump Overs (24/20″)
100m Run
– Rest 1:00 between rounds.
– Athletes can choose to do 5 Bar Muscle-Ups or 3 Ring Muscle-Ups
* Post time completed to the whiteboard. There is a 20 minute time cap on this wod.
MOVE 45
8 Minute EMOM
MIN 1 – :50 Forearm Plank Hold
MIN 2 – :50 Up-Downs
2 Minute Rest
15 Minute EMOM
MIN 1 – :50 DB Goblet 1+1/4 Squats
MIN 2 – :50 Wall Sit
MIN 3 – :50 High Plank Hold
