March 23, 2023 – Performance

  • WOD
  • March 23, 2023
  • (0)



Two sets of:
Row x 500/400m
Kettlebell Farmer’s Carry x 100ft

Followed by…

Two sets of:
Jump Rope or Double-Unders x 30 seconds
Double Kettlebell Sumo Deadlift x 10 reps



Every minute, on the minute, for 15 minutes:
Banded Deadlifts x 2 reps @ 50% of 1-RM Deadlift

Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps. The band tensions should add about 25% of your 1-RM Deadlift tension at lockout – such that the total weight will be roughly 75% of your 1-RM.


Complete as many rounds and reps as possible in 12 minutes of:
30/25 Calories of Rowing
30 Single Kettlebell Sumo Deadlifts (32/24 kg)
30 Double-Unders

The post March 23, 2023 – Performance appeared first on Invictus Fitness.

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