January 3, 2023 – Fitness

  • WOD
  • January 3, 2023
  • (0)

FITNESS 

Warm-Up.

Draw out jerk footwork: Jerk warm-up with an empty barbell

Followed by…

Three sets of:
Split Press x 5 reps
Rest 60 seconds

Followed by . . .

Three sets of:
Split Jerk x 5 reps with a 3-second pause in the dip and a 3-second pause in the catch
Rest 60 seconds

Followed by . . .

Three sets of:
Split Jerk x 3 reps (build in weight)
Rest 60 seconds

Followed by . . .

Three sets of:
Jerk Balance x 3 reps
Rest 60 seconds

Then…

A.

Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Half-Kneeling Landmine Press (right) x 8 reps @ 2111
Station 2 – Half-Kneeling Landmine Press (left) x 8 reps @ 2111
Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 4 – 100-Farmer’s Carry with Heavy Kettlebells

B.

Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Dumbbell Push Presses
18/12 Calories of Assault Bike

The post January 3, 2023 – Fitness 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Your email address will not be published.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