INGUZ Fitness + Nutrition

 

INGUZ WOD

“Rick Bobby”

20 Minute EMOM:
MIN 1 – 15 Burpees
MIN 2 – 25 Sit-Ups
MIN 3 – 15/12 Calorie Row
MIN 4 – Rest

Each round calories increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If athletes can not complete the row in the minute, reduce calories back down to starting numbers in next round and rebuild.

*Score is highest number of calories in any single round.

 

FINISHER

2-3 Sets:
12 Dumbbell Upright Rows
15 Dumbbell Bent Over Reverse Flies
-Rest :30-
1:00 Max Double or Single Dumbbell Gun Hold

-Rest as needed between sets

 

MOVE 45

AMRAP 15
100m Run
20 Step Up
20 Shoulder Taps
100m Run
20 Lateral Step-Ups (10 reps each side)
20 Alt. Side Lunge

Core Finisher:
Tabata
Superman Pulse