INGUZ Fitness + Nutrition
INGUZ WOD
“UNFRIENDLY FRAN”
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike or 21/15 Cal Row or 200 Meter Run
12 Chest to Bar Pull-ups
9 Thrusters (115/85#)
* Post slowest round to the whiteboard.
ACCESSORY WORK (BEYOND THE 60)
3 Sets:
7 Seated Single Arm Arnold Press
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups
MOVE 45
3 Rounds:
1:00 Double KB Overhead Hold
:30 Rest
1:00 High Plank Hold
:30 Rest
3 Minute Rest…
12 Minute AMRAP:
20 Kettlebell Swings
20 KB High Pulls
20 KB Sumo Deadlifts
