January 9, 2023 – Performance and Fitness

  • WOD
  • January 9, 2023
  • (0)



One set of:
Supinated Hang on Pull-up Bar x 60 seconds
Plank x 60 seconds
Pronated Hang on Pull-up Bar x 60 seconds
Hollow Hold x 60 seconds

Followed by…

Three sets of:
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Ring Row x 10 reps @ 1111 tempo



Three sets for max reps of:
Unbroken Shoulder Press @ 80% of bodyweight
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.


For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

The post January 9, 2023 – Performance and Fitness appeared first on Invictus Fitness.

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