March 27, 2023 – Performance

  • WOD
  • March 27, 2023
  • (0)

PERFORMANCE 

Warm-Up.

Three sets of:
Box Step Up x 10 reps
Kettlebell Farmer’s Carry x 100ft

Followed by…

Two sets of:
Prone Plank x 60 seconds
Double Kettlebell Sumo Deadlift x 10 reps

Then…

A.

Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.

Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)

Compare results of today’s session to November 2, 2022.

The post March 27, 2023 – Performance appeared first on Invictus Fitness.

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