INGUZ Fitness + Nutrition
EXTENDED WARM-UP
12 Minute EMOM:
MIN 1 – 3-5 Strict Chest to Bar Pull-Ups
MIN 2 – 8/8 Slow Single Arm Dante Rows
MIN 3 – :50 Run, Bike or Row (Easy Pace)
INGUZ WOD
“Unbroken”
For Time:
2 Rounds
25 Wall Balls (20/14#)
15 Pull-Ups
-Rest 1:00-
3 Rounds
15 Wall Balls
7 Pull-Ups
-Rest 1:00-
4 Rounds
10 Wall Balls
5 Pull-Ups
-Rx+ complete all reps in all rounds unbroken.
*Post time completed to the whiteboard. There is a 15 minute time cap on this wod.
FINISHER
9 Minute EMOM:
MIN 1 – 5/5 Single Leg Medicine Ball Glute Bridge-Up
MIN 2 – :20/:20 Straight Arm Overhead Extension
MIN 3 – :20/:20 Side Plank Hold
MOVE 45
4 Rounds
:45 work :15 rest
Station 1: Sit-Ups
Station 2: Bird Dog Plank
Station 3: Plank Hip Swivel
Station 4: Burpees
