April 3, 2023 – Performance and Fitness

  • WOD
  • April 3, 2023
  • (0)



Two sets of:
Row x 90 seconds
Scapular Push-up From Elbows or Hands x 10 reps

Followed by…

Two sets of:
Slider Seal Walk x 25ft forwards, 25ft backwards
Bodyweight Walking Lunge x 25ft forwards, 25ft backwards



Four sets of:
15 second Ring Support Hold
immediately followed by…
Max Reps of Strict Tempo Ring Dips @ 1111
Rest 30 seconds
Long Lunge Hold x 45 seconds each side
Rest 60 seconds


Against a 3-minute running clock…
350/300 Meter Row
12 Toes to Bar
Max Reps of Wall Walks

Rest 2 minutes and repeat for a total of four (4) sets for max reps of Wall Walks. Please note number of wall walks achieved in each set, then sum them for your overall score.

The post April 3, 2023 – Performance and Fitness appeared first on Invictus Fitness.

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