INGUZ Fitness + Nutrition
INGUZ WOD
“Dia-bolical”
For Time:
500 Meter Bike or 250 Meter Row, 21 Deadlifts (225/155#)
500 Meter Bike or 250 Meter Row, 42 Hand Release Push-ups
500 Meter Bike or 250 Meter Row, 15 Deadlifts (225/155#)
500 Meter Bike or 250 Meter Row, 30 Hand Release Push-ups
500 Meter Bike or 250 Meter Row, 9 Deadlifts (225/155#)
500 Meter Bike or 250 Meter Row, 18 Hand Release Push-ups
* There is a 25 minute time cap on this workout. Post time to the whiteboard.
HOME GYM
200 Meter Run, 42 Double Dumbbell Deadlifts
200 Meter Run, 42 Hand Release Push-ups
200 Meter Run, 30 Double Dumbbell Deadlifts
200 Meter Run, 30 Hand Release Push-ups
200 Meter Run, 18 Double Dumbbell Deadlifts
200 Meter Run, 18 Hand Release Push-ups
AFTER PARTY – Skill Accessory
10 Rounds For Quality:
8/6 Calorie Ski Erg
8 Alternating Pistols
2 Legless Rope Climbs
1-2 Minute Rest Between Rounds
MOVE 45
15 Minute AMRAP:
400 Meter Row
10 Reverse Lunge to High Kick (complete 10 on one leg before switching legs)
10 Inchworms (no push-Up)
2 Minutes Rest…
Core Finisher
Tabata :20 Seconds Work :10 Seconds Rest
Forearm Plank
