March 2, 2023 – Performance and Fitness

  • WOD
  • March 2, 2023
  • (0)



One set of:
Row x 3-4 minutes at a moderate pace
Plank x 60 seconds
Scapular Pull-up x 30 seconds

Followed by…

One set of:
“Barbell Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps



Five sets of:
Banded Lumberjack Squat x 8-12 reps @ 40X1
Rest 30 seconds
Quadraped PVC Trap-3 Raise x 6-8 reps each @ 1114
Rest 30 seconds


Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″)

The post March 2, 2023 – Performance and 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Your email address will not be published.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