INGUZ WOD
“Buy Low, Sell High”
5 Minute AMRAP:
Buy-In: 150 Double Unders
15 Lateral Barbell Burpees
15 Overhead Squats (95/65#)
Rest 5 Minutes…
5 Minute AMRAP:
Buy-In: 100 Double Unders
10 Lateral Barbell Burpees
10 Overhead Squats (115/85#)
Rest 5 Minutes…
5 Minute AMRAP:
Buy-In: 50 Double Unders
5 Lateral Barbell Burpees
5 Overhead Squats (135/95#)
* Post rounds and reps completed for each round separately to the whiteboard.
HOME GYM
AMRAP 5:
Buy-In: 150 Double Unders
15 Lateral Burpees Over Dumbbell
15 Double Dumbbell Front Squats (50’s/35’s)
Rest 5 Minutes…
AMRAP 5:
Buy-In: 100 Double Unders
10 Lateral Burpees Over Dumbbell
10 Double Dumbbell Front Squats (50’s/35’s)
Rest 5 Minutes…
AMRAP 5:
Buy-In: 50 Double Unders
5 Lateral Burpees Over Dumbbell
5 Double Dumbbell Front Squats (50’s/35’s)
AFTER PARTY – Barbell Cycling
For Time:
12 Push Jerks @ 60% 1RM Jerk
9 Push Jerks @ 70% 1RM Jerk
6 Push Jerks @ 80% 1RM Jerk
Rest 1 Minute…
6 Push Jerks @ 80% 1RM Jerk
9 Push Jerks @ 70% 1RM Jerk
12 Push Jerks @ 60% 1RM Jerk
Use one bar and change the weights out. Taken from the rack
MOVE 45
With a 20 Minute Clock…
3 Rounds:
10 Seated Single Arm Strict Press (10 each side)
10 Seated Overhead Tricep Extension
30 Second Plank Up/Downs
Directly Into…
AMRAP With Time Remaining:
20 Plank Step Outs
10 V-Ups
20 Lateral Lunges