April 22, 2023 – Performance

  • WOD
  • April 22, 2023
  • (0)



One set of:
Run x 400m, nasal breathing only

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet)
Single Arm Dumbbell Hang Snatch x 5 reps



In teams of two, complete the following for time:
2000 Meter Relay Row
1600 Meter Relay Run
120 Single-Arm Dumbbell Thrusters (50/35 lbs)
80 Toes to Bar
40 Strict Pull-Ups
20 Strict Handstand Push-Ups

Throughout this workout, only one partner will be working at a time. For the row, switch every 500 Meters, and for the fun, switch every 400 Meters. Partition the rest of the repetitions however you deem best.

The post April 22, 2023 – Performance appeared first on Invictus Fitness.

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