INGUZ Fitness + Nutrition
INGUZ WOD
“That Escalated Quickly”
For Time:
3 Rounds:
15 Front Squats (95/65#)
25 Double Unders
1,000/800 Meter Row or 50/35 Calorie Bike
3 Rounds:
12 Thrusters (95/65#)
25 Double Unders
1,000/800 Meter Row or 50/35 Calorie Bike
3 Rounds:
9 Hang Squat Clean Thrusters (95/65#)
25 Double Unders
* There is a 25 minute time cap on this workout. Post time to the whiteboard.
HOME GYM
3 Rounds:
15 Double Dumbbell Front Squats
30 Double Unders
Directly Into…
3 Rounds:
15 Double Dumbbell Thrusters
30 Double Unders
Directly Into…
3 Rounds:
15 Double Dumbbell Hang Squat Clean Thrusters
30 Double Unders
AFTER PARTY – Static Position Holds
Accumulate The Following Totals:
A) 2:00 Bottom of Front Squat (95/65#)
B) 2:00 Barbell Overhead (75/55#)
C) 2:00 Bottom of Overhead Squat (45/35#)
MOVE 45
5 Rounds
(40 Seconds Work : 20 Seconds Rest)
Station 1: Jumping Jacks
Station 2: Shoulder Taps
Station 3: Skater Hops
Station 4: High Plank Hold
