April 21, 2023 – Performance

  • WOD
  • April 21, 2023
  • (0)



Two sets of:
Run x 200m
Hanging Knee Raise Hold x 30 seconds
Kettlebell Goblet Squat Hold x 30 seconds

Followed by…

Two sets of:
Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating
Dumbbell Kang Squat x 6 reps
Dumbbell Goblet Squat x 4 reps
Jumping Squat x 2 reps (take a moment between reps, perform for max height)



Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch from Mid-Patella x 2 reps

Let mechanics dictate the load, but it should be heavier than last week. Focus should be on getting full extension and receiving in a low and stable position under the barbell.


Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
8 Squat Snatches (135/95 lbs)

The post April 21, 2023 – Performance appeared first on Invictus Fitness.

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