INGUZ Fitness + Nutrition
INGUZ WOD
“Double Check”
On the 4:00 x 5 Rounds:
50 Double Unders (75 Singles)
20/15 Calorie Row or 15/12 Calorie Bike
10 Front Squats (155/105#)
* Your final score is the slowest of the 5 rounds. Post time to the whiteboard.
HOME GYM
On the 4:00 x 5 Rounds:
50 Double Unders
10 Double Dumbbell Front Squats
100 Meter Double Dumbbell Farmer’s Carry
AFTER PARTY – Gymnastic Conditioning
On the 5:00 x 3 Sets:
40% Max Ring Muscle-ups
50′ Single Dumbbell Overhead Walking Lunge (Left)
30% Max Ring Muscle-ups
50′ Single Dumbbell Overhead Walking Lunge (Right)
20% Max Ring Muscle-ups
Dumbbell: 50/35# (Kilos: 22.5/15)
MOVE 45
15 Minute AMRAP:
15 Calorie Bike
30 Squat Jacks
30 Alternating Single Arm Russian Swings
Rest 2 Minutes…
Core Finisher
3 Rounds:
(45 sec work : 15 sec rest)
Plank Up/Down
