February 15, 2023 – Performance

  • WOD
  • February 15, 2023
  • (0)



Two sets of:
Jump Rope x 60 seconds (may practice or perform double-unders during this time)
Pallof Hold x 30 seconds per side

Followed by…

Three sets:
Bodyweight Walking Lunge x 20 reps
Kettlebell Romanian Deadlift x 10 reps
Kettlebell Swing x 10 reps



Eight sets of:
Deadlift x 3 reps @ 80-83% of 1-RM Deadlift
Rest 30 seconds
Standing Fold-to-Hold Shoulder Extensions x 6 reps @ 2424
Rest 60-90 seconds


Three rounds for time of:
80 Double-Unders
40 Kettlebell Swings (32/24 kg)
20 Alternating Reverse Lunges with KB Goblet Hold (32/24 kg)

The post February 15, 2023 – Performance appeared first on Invictus Fitness.

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