January 24, 2023 – Performance

  • WOD
  • January 24, 2023
  • (0)



Two sets of:
Assault Bike x 90 seconds
Slider Seal Walk x 25 feet forwards, 25 feet backwards

Followed by…

Three sets of:
Tall Jerk x 5 reps
Depth Drop + Max Height Jump x 3 reps



Every 2 minutes, for 20 minutes, complete:
Jerk Dip + Jerk with a Pause @ 75%

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


Every 4 minutes, for 16 minutes (4 sets) for times:
25/18 Calories of Assault Bike
10 Strict Handstand Push-Ups or L-Seated Presses
20 Push-Ups

Go hard, earn your rest, and repeat!

The post January 24, 2023 – Performance appeared first on Invictus Fitness.

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