INGUZ Fitness + Nutrition
INGUZ WOD
[On the 0:00]
“Wise Men”
3 Minute AMRAP:
3 Power Cleans (135/95#)
3 Front Squats (135/95#)
3 Push Jerks (135/95#)
Rest 3 Minutes…
3 Minute AMRAP:
3 Power Cleans (155/105#)
3 Front Squats (155/105#)
3 Push Jerks (155/105#)
Rest 3 Minutes…
3 Minute AMRAP:
3 Power Cleans (185/135#)
3 Front Squats (185/135#)
3 Push Jerks (185/135#)
* Post rounds and reps completed for each AMRAP separately to the whiteboard.
[On the 20:00]
Barbell Complex
7 Minutes to Build to a Heavy Complex:
1 Power Clean
3 Front Squats
1 Shoulder to Overhead
HOME GYM
3 Rounds x AMRAP 3:
3 Double Dumbbell Power Cleans
3 Double Dumbbell Front Squats
3 Double Dumbbell Push Jerks
Rest 3 Minutes After Each AMRAP
AFTER PARTY – Midline Recovery
5 Rounds Not For Time:
9 Strict Toes to Bar
12 Pausing Hip Extensions
15/12 Calorie Bike
*Pause 1 Second at the Top of Each Hip Extension
MOVE 45
With a 24 Minute Clock…
3 Rounds:
10 Banded Tricep Push Down
10 Dumbbell Hammer Curls
10 Tricep Push-Ups
Directly Into…
2 Rounds:
30 Second Side Plank (each side)
* No rest between
Directly Into…
AMRAP in Time Remaining:
7 Burpees
14 Surrenders
21 Lying Leg Lifts
