January 31, 2023 – Fitness

  • WOD
  • January 31, 2023
  • (0)



Two sets of:
Row x 250m
Plank Shoulder Taps x 20 reps

Followed by…

Two sets of:
Single Arm L-Seated Dumbbell Press x 8 reps per side
Dumbbell Floor Press x 16-20 reps
*use a lighter warm-up weight for these movements



Three sets of:
Tempo Bench Press x 10 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 30 seconds
Frog Flags x 10 reps @ 2124
Rest 60-90 seconds


Four rounds for time of:
500 Meter Row
40 Lateral Parallette Jump-Overs
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

The post January 31, 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Your email address will not be published.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