February 20, 2023 – Performance

  • WOD
  • February 20, 2023
  • (0)



Complete rounds of 12, 9, and 6 repetitions for quality of:
Calorie Row
Dive-Bomber Push-up

Followed by…

Three sets of:
Banded Good Morning x 20 reps
Seated Pike Double-Leg Lift x 20 reps



Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 45% of 1-RM
Rest 30 seconds
Weighted Prayer Stretch x 60 seconds

Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps. The band tensions should add about 45% of your 1-RM Deadlift tension at lockout.


For time:
1000 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)

The post February 20, 2023 – Performance 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Your email address will not be published.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