INGUZ WOD Partner "Holleyman" In Teams of 2... 30 Minute AMRAP: 5 Wall Balls (20/14#) 3 Handstand or Hand Release Push-Ups 1 Power Clean (225/155#) *P1 completes a full round while P2 rests. Once P1 finishes a round partners switch.   MOVE 45 12 Minute...

  STRENGTH Bench Press 3 x 10   INGUZ WOD "Jump Seat" 12 Minute AMRAP: 4-6-8-and so on... Box Jumps (30/24) * After every set, complete 12/9 calorie bike.   MOVE 45 Open Workout 24.1 21 DB Snatches, arm 1 21 Lateral Burpees Over DB 21 DB Snatches, arm 2...

  STRENGTH Deadlift 5-5-5-5 * Tempo (31X1) * Start light and build to moderate+.   INGUZ WOD "Run Me Like River" 3 Sets: 400 Meter Run, 500/400 Meter Row, or 1,200/1,000 Meter Bike 15 Deadlifts (185/135#) 15 Pull-Ups * Rest 2:00 between sets. * Score is...

  GYMNASTICS On an 8:00 running clock... Practice Rope Climbs or Strict Pull-Ups   INGUZ WOD "Shuttle Diplomacy" 25 Minute EMOM: MIN 1 - :50 Max No Push-Up Renegade Row (50/35#) MIN 2 - :50 Shuttle Run MIN 3 - :50 Max Rope Climbs MIN 4 - :50 Shuttle Run MIN...

  STRENGTH Overhead Squat 3x10 * Build to a Moderate+ weight and stay Moderate+ across all sets.   INGUZ WOD "Light Speed" 7 Minute AMRAP: 7 Power Snatches (75/55#) 7 Overhead Squats 35 Double Unders   MOVE 45 24 Minute EMOM: MIN 1 - :50 Max Burpees MIN...

  INGUZ WOD "Overboard" For Time: 5000 Meter Row * Every 3:00 not including 0:00, complete 12 Burpees Rx+ (15 Burpees). * 33 minute time cap.   Optional Finisher 2-3 Sets for Quality: 10/10 Seated Single Leg Lifts :30 Child's Pose w/Lat Stretch 10 Seated...

  INGUZ WOD "Queen Bee" 7 Rounds for Time: 14 V-Ups 14 DB Bench Press (50/35#) 14 KB Swing (70/53#) 14 Burpees To Target * Increase Reps by 1 Each Round 14,15,16... * Complete bench press on wallball or bench. * Burpee target ideally 6' above standing reach. * 30...

  EXTENDED WARM-UP Every 4:00 x 3 Sets: 6-8 Reps of Pistol Options 3 Front Squats 1-3 Bar Muscle-Ups or Strict Pull-Ups * EZ Bike in Time Remaining * Options: Narrow Stance Air Squats, Alt. Heel Elevated Pistols, Alt. Plate Weighted Pistols, Single Leg Box...

  STRENGTH Split Jerk On a 15:00 running clock... Build to a moderate 2-Rep   INGUZ WOD "Feeling Frida" Every 2:00 x 6 Sets: 60 Double Unders Unbroken Shoulder to Overhead * Rest with time remaining. * Shoulder to Overhead weight options: 10 Reps (135/95#),...

  STRENGTH Clean Complex Every 1:30 x 6 Sets: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean * Start light-moderate and build to moderate-heavy.   INGUZ WOD Partner "Laura" In teams of 2... 21 Minute AMRAP: 30 Calorie Row 20 Burpees Over the...