May 2, 2023 – Fitness

  • WOD
  • May 2, 2023
  • (0)

One set of:
Assault Bike x 3 minutes at a 70-80% effort

Followed by…

One set of:
Supinated Hang on Pull-up Bar x 60 seconds
Cross-Bench Pull-Over x 10 reps
Side Plank x 30 seconds per side
Inchworm x 3 reps
Chest to Wall Handstand Hold x 20-30 seconds
Pike Handstand Push-Up x 10 reps

Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1
Minute 2 – Dumbbell Push Press x 15 reps @ 10X1
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds

Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Beast-Makers
6 Strict Pull-Ups
9 Burpees

*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead

The post May 2, 2023 – Fitness appeared first on Invictus Fitness.

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