INGUZ Fitness + Nutrition
GYMNASTIC SKILL WORK
Option 1:
2 Sets: 5 Handstand Push-Up Negatives
2 Sets: 3 Segmented Handstand Push-Ups (Lower – Hips to Wall – Coil Legs – Kick + Press)
2 Sets: 3-5 Kipping Handstand Push-Ups
* Rest as needed between all sets.
Option 2:
2 Sets: 5 Pike Push-Ups
2 Sets: 2×1 Wall Walk + 4 Alt. Shoulder Taps
2 Sets: 3 Handstand Push-Up Negatives
5 Box Pike Push-Ups
* Rest as needed between all sets.
INGUZ WOD
“We Interrupt This Program…”
For Time:
100 Alternating Single DB Devils Press (50/35#)
* Every 2:30, including 0:00, complete 5 Handstand Push-Ups (Pike Push-Ups) + 10 Box Jump Overs (24/20″).
* Post time completed to the whiteboard. There is 20 minute time cap on this wod.
MOVE 45
8 Minute AMRAP
60 Single Unders or 36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides
-Rest 2:00-
6 Minute AMRAP
60 Single Unders or 36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides
* Hold DB across chest.
Core Finisher:
5 Minute AMRAP
20 Slow Deadbugs
20 Russian Twists*
* Russian twists: 1 Rep = L + R
