February 7, 2023 – Performance

  • WOD
  • February 7, 2023
  • (0)



Two sets of:
Row x 90 seconds
Bodyweight Walking Lunge x 20 reps
Pallof Hold x 30 seconds per side

Followed by…

Two sets of:
Double Kettlebell Sumo Deadlift x 10 reps
Kettlebell Farmer’s Carry x 100ft



Every 2:30 minutes, for 10 minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 40% of 1-RM
Rest 30 seconds
PVC Weighted Cross-Bench Pullover x 5 reps @ 5221

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 40% of your 1-RM Deadlift tension at lockout.


Every 5 minutes, for 20 minutes (4 sets) for times of:
500 Meter Row
50-Foot Overhead Kettlebell Walking Lunges (24/16 kg)

The post February 7, 2023 – Performance appeared first on Invictus Fitness.

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