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
“Encore”
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Devils Press
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters
* For a single dumbbell complete 15-12-9 reps. For a barbell use 95/65# and substitute power snatch for the devils press.
BODY ARMOR
4 Rounds:
40 Seconds Flutter Kicks
20 Seconds Rest
40 Seconds Hollow Rocks
20 Seconds Rest
MOVE 45 AT HOME
With a 24 Minute Clock…
90 Sec Work : 30 Sec Rest for 12 Rounds:
8 Push-ups
20 Mt. Climbers
Max Burpees in Time Remaining
