February 22, 2023 – Performance and Fitness

  • WOD
  • February 22, 2023
  • (0)



Two sets of:
Run x 200m
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side

Followed by…

One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo



Five sets of:
1 Tempo Front Squat @ 32X1 + 3 Front Squats
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
Rest 30 seconds
Build to the heaviest possible front squat complex.


Four rounds for time:
10 Strict Pull-Ups
40 Jumping Squats (20/15 kg)
400 Meter Run

The post February 22, 2023 – Performance and 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Your email address will not be published.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