Wednesday April 18th WOD – Invictus Fitness Solutions
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Wednesday April 18th WOD

Workout of the Day
19
Apr

Wednesday April 18th WOD

Not VERY NICE WEDNESDAY 🙂

Warm Up

Mobile 1
Half kneeling to hamstring stretch each side
Across the body half kneeling
Down dog to Updog
30 seac 2 rounds

CORE

PRISM SHAKE!
Same and Opposite knee to elbow
Boat pose
Windshield drop
Mountain Climbers
30 sec each 2 rounds

Warm Up

Tabata Strength 30:30
Squat to press x 6 sets (heavier weight)
Bench Rows x 6 sets (heavier weight)

Box Jumps x 6 sets (w/ weight)
Close grip Bench Press x 6 ( heavier)


CONDITIONING

CHOOSE YOUR R/OH PACE
OH! = 20 sec
R = 60 sec
OH! = 15 sec
R = 45 sec
OH!= 10 sec
R = 30 sec
OH!= 20
R = 60
OH! = 15 sec
R = 45 SEC
OH = 15 Sec

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