Friday 5.20.22
STRENGTH Snatch Complex: (15 minutes) 3-Position Power Snatch (High, Low, Floor) 3 Overhead Squats INGUZ WOD "Overwhelmed" For Time: 1-10 Burpee Box Jump Over (24"/20") 10-1 Overhead Squats (115/85#) *Post time completed to the whiteboard. There is a 15...
Thursday 5.19.22
INGUZ WOD "Ergalicious" 10 Rounds For Time: 250/200 Meter Row 500/400 Meter Bike Rest 1 Minute Between Rounds *Post time completed to the whiteboard. There is a 35 minute time cap on this wod. MOVE 45 AMRAP 25 50 Toe Taps 40 Alt. Side Lunge 30 Glute...
Wednesday 5.18.22
INGUZ WOD 5 Minute AMRAP: Buy-In: 100 Double Unders Max Rounds With Time Remaining: 12 Toes to Bar 12 Dumbbell Front Squats [Rest 5 Minutes] 5 Minute AMRAP: Buy-In: 100 Double Unders Max Rounds With Time Remaining: 9 Toes to Bar 9 Dumbbell Thrusters [Rest 5...
Tuesday 5.17.22
INGUZ WOD "Freeze Tag" Partner WOD 35 Minute AMRAP: Partner 1: 400 Meter Run Partner 2: Max Rounds of. . . 20 Kettlebell Russian Swings 100 Meter Double Kettlebell Front Rack Carry Kettlebells: (53’s/35’s) *Partners switch upon their partners completion of the...
Monday 5.16.22
STRENGTH DT Complex: (15 minutes) 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk INGUZ WOD "Do iT" For Time: 60 Deadlifts (155/105#) 45 Hang Power Cleans (155/105#) 30 Push Jerks (155/105##) *Post time completed to the whiteboard. There is a 15 minute time...
Sunday 5.15.22
STRENGTH 5 x 5 Back Squat (climbing) * 15 minutes to work up to a heavy set of 5 reps. INGUZ WOD AMRAP 15: Buy In: 75/50 Calorie Bike or Row Then… 3-6-9-12... Wall Balls Burpees * Continue adding 3 reps reach round until time expires. Post rounds and...
Saturday 5.14.22
INGUZ WOD "Triple 3" For Time: 3,000 Meter Row or 6,000 Meter Bike 300 Double Unders 3 Mile Run * Post time completed to the whiteboard. There is a 49 minute time cap on this wod. MOVE 45 In teams of 2: AMRAP 20 30 Air Squats 25 Plate Ground to Overhead...
Friday 5.13.22
STRENGTH Squat Snatch: Build to a heavy single INGUZ WOD "Snake Eyes" 12 Minute AMRAP: 3 Power Snatches (95/65#) 3 Chest to Bar Pull-ups 3 Box Jumps (30"/24") 6 Power Snatches 6 Chest to Bar Pull-ups 6 Box Jumps ... Continue adding 3 reps each round....
Thursday 5.12.22
INGUZ WOD "Pump the Breaks" For Time: 10 Dumbbell Floor Press 100 Meter Farmers Carry 1,000/800 Meter Bike, 500/400 Meter Row, or 400 Meter Run 9 Dumbbell Floor Press 100 Meter Farmers Carry 1,000/800 Meter Bike, 500/400 Meter Row, or 400 Meter Run 8 Dumbbell...
Wednesday 5.11.22
INGUZ WOD "Going Nowhere" 3 Minute AMRAP: 25 Bar-Facing Burpees Max Front Squats (155/105#) Rest 3 Minutes 3 Minute AMRAP: 25 Bar-Facing Burpees Max Front Squats (135/95#) Rest 3 Minutes 3 Minute AMRAP: 25 Bar-Facing Burpees Max Front Squats (115/85#) Rest 3...
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