INGUZ WOD "ALL STAR SPECIAL" For Time 3 Rounds: 12 Thrusters (95/65#) 12 Pull-ups 800 Meter Run 3 Rounds: 9 Thrusters (115/85#) 9 Chest to Bar Pull-Ups 800 Meter Run 3 Rounds: 6 Thrusters (135/95#) 6 Bar Muscle-Ups 800 Meter Run * There is a 30 minute time cap...

  INGUZ WOD "THE FLIP SIDE" For Time 3 Rounds: 21 Kipping Handstand Push-Ups 12 Power Snatches (95/65#) Directly Into... 3 Rounds: 21 Bar-Facing Burpees 12 Power Snatches (95/65#) * There is a 25 minute time cap on this workout. Post time to the whiteboard. ...

  INGUZ WOD [PART 1 - WHEELIE GOOD FRIENDS] In Teams of 2... 20 Minute Max Calorie Bike/Row: Minute 1: Partner 1 Minute 2: Partner 2 Score = The number of calories accumulated in 20 minutes   [PART 2 - MIDLINE PUMPTOWN] Tabata "Midline" (8:00) 20-seconds of...

  INGUZ WOD "HANGING ON A MOMENT" 5 Rounds For Time: 60 Double Unders 9 Hang Power Cleans (155/105#) 1-2-3-4-5 Rope Climbs Rest 1 Minute After Each Round * There is a 25 minute time cap on this workout. Post time to complete to the whiteboard.    ACCESSORY...

  INGUZ WOD "BALL DON'T LIE" Every 2 Minutes Until 150 Reps: 18/14 Calorie Row or 14/10 Calorie Bike Max Wall Balls (20/14#) * There is a 20 minute time cap on this workout. Post time to the whiteboard.   ACCESSORY WORK (BEYOND THE 60) Accumulate The...

  INGUZ WOD "DIAMOND IN THE ROUGH" For Time 10-8-6-4-2: Ring Muscle-ups Double Dumbbell Devil's Press (50/35#) Double Dumbbell Box Step Overs (24"/20") * There is a 20 minute time cap on this workout. Post time to the whiteboard.    ACCESSORY WORK (BEYOND...

  INGUZ WOD "BOULDER SHOULDERS" 12 Minute AMRAP: 3 Wall Walks Rx+ (30m Handstand Walk) 90 Double Unders * Post total rounds and reps completed to the whiteboard.    ACCESSORY WORK (BEYOND THE 60) 3 Sets: Run 1 mile Rest 5:00 Log each mile time Try to be...

  INGUZ WOD “Always Remembered” Teams of 2: Buy-In: 2001 Meter Row 4 rounds: 9 Bar Muscle-ups 11 Squat Clean Thrusters (155/105#) Cash-Out: 2977 Meter Row * Post time to complete workout to the whiteboard.    MOVE 45 In Teams of 2: Buy in: 2001 Meter Bike 4...

  INGUZ WOD "IT'S NOT OVER" [0:00-9:00] 9 Minute AMRAP: 15 Toes to Bar 10 Deadlifts (115/85#) 5 Power Snatches (115/85#) [9:00-15:00]: Heavy Single Power Snatch * Post total rounds and reps completed, and heaviest power snatch weight, to the whiteboard.  ...

  STRENGTH  5-5-5-3-3-3-1-1-1 Front Squat (climbing) * Approximately 20 minutes to work up to a heavy single front squat.   INGUZ WOD "Fast Ball" For Time: 400 Meter Run 40 Wall Balls (20/14 to a 9/10' target) 400 Meter Run * There is a 20 minute time cap on...