April 12, 2023 – Performance

  • WOD
  • April 12, 2023
  • (0)



Two sets of:
Kip Swing x 10 reps
Scapular Pull-up x 10 reps
Front Rack Kettlebell Carry x 100ft

Followed by…

One set of:
“Weight Plate Squat Warm-Up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1 tempo



Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 1 rep @ 90%


Complete as many reps as possible in 7 minutes of:
1 Front Squat (135/95 lbs)
2 Pull-Ups
3 Front Squat
4 Pull-Ups
5 Front Squat
6 Pull-Ups
…and so on, following the pattern.

The post April 12, 2023 – Performance appeared first on Invictus Fitness.

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