INGUZ Fitness + Nutrition
INGUZ VIRTUAL CLASS SCHEDULE FOR WEDNESDAY
Morning CrossFit Class – 9:00am: https://zoom.us/j/202832027
Noon CrossFit Class – 12:00pm: https://zoom.us/j/891192366
INGUZ WOD
“Big Clean Complex”
6 Sets For Load:
3-Position Squat Clean + Push Press
3-Position Squat Clean + Push Jerk
3-Position Squat Clean + Split Jerk
3-Position Squat Clean = High Hang/Low Hang/Floor
* Each set consists of 12 unbroken reps. The goal is to hold on to the bar for the entire complex. Start LIGHT and work to a max effort on set 5 or 6. Rest as needed between sets. There is a 30 minute time cap on this workout. Post heaviest weight completed to the whiteboard. Compare to 08.15.18.
AFTER PARTY – Gymnastic Stamina
Not For Time:
1:30 Light Assault Bike, 25% Max Ring Muscle-ups
1:30 Light Assault Bike, 35% Max Ring Muscle-ups
1:30 Light Assault Bike, 45% Max Ring Muscle-ups
2:00 Light Assault Bike, 25% Max Ring Muscle-ups
2:00 Light Assault Bike, 35% Max Ring Muscle-ups
2:00 Light Assault Bike, 45% Max Ring Muscle-ups
MOVE 45
With a 24 Minute Clock…
4 Rounds:
15 DB Straight Leg Deadlift
10 Single Leg Glute Bridge (10 each side)
10 Glute Bridge Walk Out
Directly Into…
AMRAP in Time Remaining:
30 Sec Side Plank
25 Air Squats
30 Sec Side Plank
10 Walkouts
