February 8, 2023 – Performance

  • WOD
  • February 8, 2023
  • (0)



Two sets of:
Assault Bike x 90 seconds
Passive Hang on Pull-Up Bar x 30 seconds

Followed by…

Two sets of:
Dumbbell Push Press x 5 reps per side
Dumbbell Waiter’s Carry x 50 feet per side
Broad Jump x 5 reps

Check out this video for some great split jerk tips from Coach Jared Enderton of Invictus Weightlifting



Every 2 minutes, for 20 minutes, complete:
Split Jerk x 1 rep @ 75+%

Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.


Every 10 minutes, for 20 minutes (2 sets) for times of:
50/35 Calories of Assault Bike
40 Push-Ups
30 Pull-Ups

The post February 8, 2023 – Performance appeared first on Invictus Fitness.

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