December 27, 2022 – Performance

  • WOD
  • December 30, 2022
  • (0)

PERFORMANCE 

Warm-Up.

Two sets of:
Row x 60 seconds
Rower Pike or Tuck-up x 5 reps

Followed by…

Two sets of:
Dumbbell or Barbell Kang Squat x 10 reps
Dumbbell or Barbell Overhead Alternating Reverse Lunge x 10 reps
Broad Jump x 5 reps

Then…

A.

Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean @ 60% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 2 reps @ 75-85%

B.

For time:
50/35 Calories of Assault Bike
25 Ground to Overhead (135/95 lbs)

The post December 27, 2022 – Performance appeared first on Invictus Fitness.

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