January 10, 2023 – Performance

  • WOD
  • January 10, 2023
  • (0)



Two sets of:
Run x 200m
Kettlebell Passive Squat Hold x 30 seconds

Followed by…

Two sets of:
Kettlebell Romanian Deadlift x 10 reps
Kettlebell Goblet Squat x 10 reps
Side Plank Hip Bounce x 15 reps per side



Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat

*Sets 1-3: 2 reps @ 90-94% of 1-RM
*Set 4: Max Reps @ 85%

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.


Three rounds for time of:
400 Meter Run
20 Chest-to-Bar Pull-Ups
10 Hang Squat Cleans (155/105 lbs)

Time Cap = 16 Minutes

The post January 10, 2023 – Performance appeared first on Invictus Fitness.

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