INGUZ WOD "Like a Thief in the Night" Partner Workout 20 Minute AMRAP: 24 Double Unders (36 Singles) 12/9 Calorie Bike or 16/12 Calorie Row 1 Rope Climb (Rx+ 1 Legless Rope Climb) * Partners alternate full rounds. Post total rounds and reps completed to the...

  INGUZ WOD "Demonstration" 3 Rounds For Time: 800 Meter Run 50 Wall Balls (20/14#) 20 Alternating Single Dumbbell Devil Presses (50/35#) * There is a 30 minute time cap on this workout. Post time to the whiteboard.   MOVE 45 15 Minute AMRAP: 20 Plate Ground...

  INGUZ WOD "DIAMETER" 4 Rounds For Time: 500/400 Meter Row, 25/18 Calorie Bike, or 400 Meter Run 9 Deadlifts (275/185#) 18 Kipping Handstand Push-Ups * There is a 25 minute time cap on this workout. Post time to complete to the whiteboard.   ACCESSORY WORK...

  INGUZ WOD "STILL STANDING" For Time: 200 Double Unders (Partner hangs from pull-up bar) 20 Calorie Bike or Row (Split as needed) 100 Toes to Bar (Partner holds a plank) 40 Calorie Bike or Row (Split as needed) 200 Dumbbell Reverse Lunges (50/35#) (Partner holds...

  STRENGTH 4 Sets: 3 Power Clean 3 Front Squat 3 Push Jerk * All 12 reps should be completed unbroken. Goal is to hit workout weight on set 2-3.   INGUZ WOD "M&Ms" 13 Minute AMRAP: 10 Lateral Barbell Burpees 1 Round of "Macho Man" 10 Lateral Barbell...

  INGUZ WOD "WILD CARD" On the 10:00 x 3 Rounds: 30/24 Calorie Row 200 Meter Run 30/24 Calorie Bike 200 Meter Run * Post sum total time of all three rounds to the whiteboard.   ACCESSORY WORK (BEYOND THE 60) On the 2:00 x 3 Sets: Max Strict Handstand...

  INGUZ WOD With an 18 Minute Running Clock... "SNAKE BITE" For Time: 21-15-9 Squat Snatches (95/65#) Chest to Bar Pull-ups * There is a 10 minute time cap on this workout. Post time to the whiteboard.  Directly Into... SNATCH COMPLEX In Time Remaining: 1 Snatch...

  INGUZ WOD "GET THERE" For Time: 10 Rounds For Time: 15 Abmat Sit-ups 15 Double Dumbbell Floor Press (50/35#) Every 2:00: 100m Farmers Carry (50/35#) * Post time to the whiteboard.   ACCESSORY WORK (BEYOND THE 60) 3 Sets for Quality: 20 Tempo Single Leg...

  INGUZ WOD "RATTLESNAKE" For Time: 15 Squat Cleans 12 Squat Cleans 9 Squat Cleans 6 Squat Cleans 6 Push Jerks 9 Push Jerks 12 Push Jerks 15 Push Jerks *Run 200m after each movement* [Barbell: 115/85#] * Post time to complete workout to the whiteboard.   ...

  INGUZ WOD "ADULTING" 18 Minute AMRAP: 30 Single Dumbbell Alternating Power Snatches (50/35#) 30/24 Calorie Bike or 40/32 Calorie Row or 600 Meter Run 30 Toes to Bar 30 Single Dumbbell Box Step-ups (24"/20") * Post total rounds and reps completed to the...