Monday 8.8.22
INGUZ WOD "Over the Top" 5 Rounds For Time: 30/21 Calorie Row 5 Double Dumbbell Box Step Ups (24"/20") 30 AbMat Sit-ups 5 Double Dumbbell Box Step Ups (24"/20") (Dumbbells = 50's/35's) *Post time completed to the whiteboard. MOVE 45 AMRAP 20 20 Step-Ups...
Sunday 8.7.22
INGUZ WOD 25 Minute GRIND: 20 Single Dumbbell Devils Press 200 ft Sled Pull (down/back x2 on turf) 50 Double Unders 20 Plank Dumbbell Drags 20/15 Calorie Bike/Row or 400 Meter Run
Saturday 8.6.22
INGUZ WOD "31 Heros" Teams of 2... 31 Minute AMRAP: 8 Thrusters (155/105#) 6 Rope Climbs 11 Box Jumps (30"/24") [Switch After 400 Meter Weighted Run (50/35)] *Post rounds and reps completed to the whiteboard. MOVE 45 AMRAP 20 20 Step-Ups 10 Double DB...
Friday 8.5.22
STRENGTH No Touch Deadlift: 5 Sets of 2 (Climbing) INGUZ WOD "AMRAPPER's Delight" 15 Minute AMRAP: 8 Toes to Bar 8 Deadlifts (165/115#) 8 Lateral Barbell Burpees *Post rounds and reps completed to the whiteboard. MOVE 45 AMRAP 16 30 Single Leg...
Thursday 8.4.22
INGUZ WOD "Tri-Hard" 4 Minute AMRAP: 300 Meter Runs 30/20 Calorie Row or 21/15 Calorie Bike Max Hang Clean & Jerks (95/65#) Rest 4 Minutes 4 Minute AMRRAP: 300 Meter Runs 30/20 Calorie Row or 21/15 Calorie Bike Max Hang Clean & Jerks (115/85#) Rest 4...
Wednesday 8.3.22
STRENGTH Bench Press 5 Sets of 2 INGUZ WOD "Put It In Reverse" 12 Minute AMRAP: 2-4-6-8-10.... Handstand Push-ups Bike or Row Calories Double Dumbbell Front Rack Reverse Lunges (50's/35's) *Post rounds and reps completed to the whiteboard. MOVE 45...
Tuesday 8.2.22
INGUZ WOD "Harbormaster" 5 Rounds For Time: 20 Pull-ups 30 Sit-ups 400 Meter Row or 1000 Meter Bike 50 Double Unders Rest 2 Minutes *Post time completed to the whiteboard. There is 40 minute time cap on this wod. MOVE 45 21-15-9 Squat Jumps Bent Over Row...
Monday 8.1.22
STRENGTH Front Squat 5 x 2 (Climbing) INGUZ WOD "Andrew's Zinger" 800 Meter Run 30 Squat Cleans (135/95#) Rx+ (155/105#) 800 Meter Run *Post time completed to the whiteboard. There is a 20 minute time cap on this wod. MOVE 45 20 Minute AMRAP 300m Run 10...
Sunday 7.31.22
INGUZ WOD ”Sweaty Sunday” 20 Minute Grind: 200' Sled Push 20 Sandbag Over the Shoulder 20 Ring Rows 20 Calorie Bike or Row 1:00 Hollow Hold (Accumulated) * Post time to the whiteboard.
Saturday 7.30.22
INGUZ WOD "Reptar" Teams of 3... 25 Minute AMRAP: 90/70 Calorie Row 60 Toes to Bar 30 Power Snatches (135/95#) *Post rounds and reps completed on the whiteboard. MOVE 45 10 Minute AMRAP 20 Ring Rows 20 Superman Pulse 200m Run 2 Minute Rest 10 Minute...
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