June 1, 2023 | Performance & Fitness

  • WOD
  • June 1, 2023
  • (0)

Warm up:

Two sets of:
Assault Bike x 60 seconds
Kettlebell Passive Squat x 30 seconds (Hold a kettlebell in the bottom of your squat and shift your weight from side to side to open up the hips)

Two sets of:
Kettlebell Mountain Climber x 10 reps

Kettlebell Goblet Squat x 3 reps @ 32X1

 

A.
“The Eagle”
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer’s Carry

This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work

The post June 1, 2023 | Performance & Fitness appeared first on Invictus Fitness.

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