January 4, 2023 – Performance

  • WOD
  • January 4, 2023
  • (0)



DROM Series x 4-6 reps per drill

Followed by …

Banded Clam Shells x 10 reps + 20 seconds iso hold per side
Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side
Banded Cross Under Lunge x 10 reps per side

Followed by…

Three rounds of:
30 Double-Unders or 30 Seconds of Double-Under attempts
5 Donkey Kicks
10 Cossack Squats



Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat

*Sets 1-3: 3 reps @ 88-92% of 1-RM
*Set 4: Max Reps @ 82%

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.


Ten rounds for time:
5 Burpees
10 Wall Ball Shots (20/14 lbs)

The post January 4, 2023 – Performance appeared first on Invictus Fitness.

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