September 18, 2023 – Fitness

  • WOD
  • September 18, 2023
  • (0)

Warm-Up | Fitness
One set of:
Row x 500m, nasal breathing only

Complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5

Followed by…

Two sets of:
Supinated Grip Passive Hang on Pull-up Bar x 60 seconds
Dive-Bomber Push-up x 10 reps
Banded Palloff Hold x 30 seconds per side



Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
L-Sit Hold x 15.15.15 seconds
(rest 5 seconds between 15 second holds)
Rest 45 seconds

Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
20 Kettlebell Swings
30 Banded Triceps Extensions

The post September 18, 2023 – Fitness appeared first on Invictus Fitness.

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