February 14, 2023 – Performance

  • WOD
  • February 14, 2023
  • (0)



Two sets of:
Assault Bike x 90 seconds
Burpee Broad Jump x 5 reps

Followed by…

Three sets, increasing intensity as you work, of:
Banded Muscle Snatch x 10 reps
Banded Overhead Reverse Lunge x 10 reps, alternating (maintain strong overhead position with band from muscle snatch)
Broad Jump x 3 reps



Every minute, on the minute, for 12 minutes:
Muscle Snatch from High Hang x 3 reps

Load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension and maintaining an optimal bar path.


Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Burpee Box Jump-Overs (24″/20″)

The post February 14, 2023 – Performance appeared first on Invictus Fitness.

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