January 12, 2023 – Fitness

  • WOD
  • January 12, 2023
  • (0)



One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout

Followed by…

One to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5



Every 5 minutes, for 20 minutes (4 sets) for quality:
10 Single-Arm Kettlebell Swings (each arm)
10 Single-Arm Kettlebell Presses (each arm)
10 Alternating Reverse Lunges with Goblet Hold
10 Single Kettlebell Thrusters (hands on horns)


For time:
800 Meter Run
40 Dumbbell “Clusters”
800 Meter Run

The post January 12, 2023 – Fitness appeared first on Invictus Fitness.

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