INGUZ Fitness + Nutrition

 

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