April 4, 2023 – Performance

  • WOD
  • April 4, 2023
  • (0)



Two sets of:
Assault Bike x 2 minutes
Plank x 1 minute
Bottom Squat KB Goblet Hold x 30 seconds

Followed by…

Two sets of:
Banded Face Pull x 20 reps
Air Squat x 10 reps



Five sets of:
Front Squat x 1-2 reps
(load as heavy as possible, if you get the second rep, increase load – goal is today’s 2-RM)
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
Rest 30 seconds


“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)

Barbell should start from the ground.

Compare results to October 21, 2022.

The post April 4, 2023 – Performance appeared first on Invictus Fitness.

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