INGUZ Fitness + Nutrition
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https://forms.gle/McA3popVvFfHZXSb8
INGUZ WOD
“Cho To-Go”
5 Minute AMRAP:
40/30 Calorie Row (30/21 Calorie Bike)
20 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (135/95#)
Rest 5 Minutes…
5 Minute AMRAP:
30/21 Calorie Row (21/15 Calorie Bike)
15 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (155/105#)
Rest 5 Minutes…
5 Minute AMRAP:
20/15 Calorie Row (15/12 Calorie Bike)
10 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (185/125#)
* Post rounds and reps completed for each AMRAP separately to the whiteboard.
HOME GYM
3 Rounds x AMRAP 5:
50 Meter Dumbbell Farmers Carry
1 Round of “Dumbbell Macho” Man
Rest 5 Minutes Between Rounds
AFTER PARTY – Body Armor
3 Giant Sets:
25 GHD Sit-ups
10 Dumbbell Bench Presses
Max Unbroken Strict Pull-ups
MOVE 45
With a 24 Minute Clock…
4 Rounds:
12 Lateral Flies
12 Front Raises
12 Seated Military Press
Directly Into…
AMRAP in Time Remaining:
90 Single Unders or 60 Double Unders
20 Reverse Lunge + Bicep Curl
20 Russian Twists
