January 18, 2023 – Performance

  • WOD
  • January 18, 2023
  • (0)



Two sets of:
Row x 300 meters
Banded Good Morning x 15 reps
Side Plank x 30 seconds per side

Followed by…

Two sets of:
Broad Jump x 3 reps
Kettlebell Romanian Deadlift x 6 reps
Kettlebell Swing x 12 reps



Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 12 reps @ 35% of 1-RM
Rest 30 seconds
Weighted Prayer Stretch x 60 seconds

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 35% of your 1-RM Deadlift tension at lockout.


Every 6 minutes, for 18 minutes (3 sets) for times:
500/400 Meter Row
20 Pull-Ups
15 Deadlifts (225/155 lbs)


The post January 18, 2023 – Performance 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Your email address will not be published.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