August 8, 2023 – Fitness

  • WOD
  • August 8, 2023
  • (0)


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

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

Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – Front-Racked KB or Goblet Squats x 5 reps @ 42X1
Station 2 – Banded Bent-Over Rows x 10 reps @ 2012
Station 3 – Banded Biceps Curls x 20 reps @ 10X0
Station 4 – Split Squat Pulses x 40 seconds (Left Side)
Station 5 – Split Squat Pulses x 40 seconds (Right Side)

Movement notes:
*Banded Bent-Over Rows – rotate grip from pronated at full arm extension to supinated as the shoulder blades come together with hands at waistline.
*Split Squat Pulses – oscillate from the 1/4 of the way to the bottom of the lunge to 3/4 of the way to the top – pulsing in this middle ground for a full 40 seconds.

For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
15 Box Step-Overs with Kettlebell Farmer’s Carry

Compare results to April 4, 2023.

The post August 8, 2023 – Fitness appeared first on Invictus Fitness.

Leave a Reply

Your email address will not be published. Required fields are marked *

@Katen on Instagram
This error message is only visible to WordPress admins

Error: No feed with the ID 1 found.

Please go to the Instagram Feed settings page to create a feed.

Press ESC to close