April 14, 2023 – Performance

  • WOD
  • April 14, 2023
  • (0)



Two sets of:
Row x 90 seconds
Single Kettlebell Sumo Deadlift x 10 reps

Followed by…

Two sets of:
“Depth Drop Series”
Depth Drop x 3 reps
Depth Drop + High Jump x 2 reps
Depth Drop + Broad Jump x 1



Three sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes


For time:
500 Meter Row
50 Single Kettlebell Sumo Deadlifts (32/24 kg)
50 Chest-to-Bar Pull-Ups
50 Single Kettlebell Sumo Deadlifts (32/24 kg)
500 Meter Row

The post April 14, 2023 – Performance appeared first on Invictus Fitness.

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