INGUZ AT HOME
INGUZ VIRTUAL CLASS SCHEDULE FOR WEDNESDAY
Morning CrossFit Class – 10:00am: https://zoom.us/j/202832027
Kids PE Class – 11:00am: https://zoom.us/j/891192366
Afternoon CrossFit Class – 4:30pm: https://zoom.us/j/763834128
BOOK A FREE YOGA CLASS: https://www.baptistepoweryogagroton.com/class-schedule
INGUZ AT HOME WOD
“Herky Jerky”
For Time:
50 Wallballs (Single Dumbbell Thrusters)
40 Single Dumbbell Hang Clean & Jerk
30 Single Dumbbell Box Step-ups (Dumbbell Reverse Lunges)
800m Run, 1,000m Row, 50/35 Cal Bike
30 Single Dumbbell Box Step-ups (Dumbbell Reverse Lunges)
40 Single Dumbbell Hang Clean & Jerk
50 Wallballs (Single Dumbbell Thrusters)
* Post time to the whiteboard.
BODY ARMOR
3 Rounds:
30 Second Dumbbell Bent Over Row Hold (Right)
30 Second Dumbbell Bent Over Row Hold (Left)
30 Second Dumbbell Overhead Hold (Right)
30 Second Dumbbell Overhead Hold (Left)
Rest 1 Minute Between Sets
MOVE 45 AT HOME
With a 25 minute clock…
3 Rounds:
12 Supine March
12 Plank Knee Drive + Rotation
12 Leg Raises
Rest 2 Minutes…
AMRAP in Remaining:
12 Push-Ups
15 Glute Bridges
18 Squat Jacks
