Bring a Friend Friday!
Inguz Update: Know someone that might be interested in trying out a class at INGUZ?! Friday, March 5th is “Bring a Friend Friday”…all classes are free!!
If you have someone who would like to try a class please send an email to info@crossfitinguz.com, or text us at 860-326-6315, with the class time they’d like to attend so we can get them signed up for a class this Friday!!
INGUZ WOD
“Whatever’s Left”
5 Minute AMRAP:
Buy-In: 500/400 Meter Row or 1,000/800 Meter Bike
Max Rounds With Time Remaining:
12 Thrusters (95/65#)
12 Toes to Bar
Rest 5 Minutes…
5 Minute AMRAP:
Buy-In: 500/400 Meter Row or 1,000/800 Meter Bike
Max Rounds With Time Remaining:
9 Thrusters (115/85#)
9 Chest to Bar Pull-ups
Rest 5 Minutes…
5 Minute AMRAP:
Buy-In: 500/400 Meter Row or 1,000/800 Meter Bike
Max Rounds With Time Remaining:
6 Thrusters (135/95#)
6 Bar Muscle-ups
* Post total rounds and reps completed for each round to the whiteboard.
HOME GYM
AMRAP 5:
Buy-In: 40 x 10-Meter Shuttle Runs
Max Rounds With Time Remaining:
12 Double Dumbbell Thrusters
12 V-ups
Rest 5 Minutes…
AMRAP 5:
Buy-In: 40 x 10-Meter Shuttle Runs
Max Rounds With Time Remaining:
9 Double Dumbbell Thrusters
9 Alternating Dumbbell Plank Rows
Rest 5 Minutes…
AMRAP 5:
Buy-In: 40 x 10-Meter Shuttle Runs
Max Rounds With Time Remaining:
6 Double Dumbbell Thrusters
6 Devil’s Press
AFTER PARTY – Front Squats
5 Sets:
1 Tempo Pausing Front Squat (3 sec down, 3 sec pause at bottom)
1 Pausing Front Squat (3 sec pause at bottom)
2 Front Squats
Set 1: 55% 1RM Front Squat
Set 2: 60% 1RM Front Squat
Set 3: 65% 1RM Front Squat
Sets 4-5: 65-75% 1RM Front Squat
MOVE 45
With a 24 minute Clock…
5 Rounds:
10 KB Suitcase Deadlift + Row
10 KB Upright Rows
10 Tempo KB RDL’s (3 second count on the way down)
Directly Into…
AMRAP in Time Remaining:
20 Russian Swings
20 Weighted Side Lunge
20 Plank Leg Lifts
