Forge Fitness – WOD

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Body Weight Workout

Metcon (AMRAP – Rounds and Reps)

A. Complete 2 Sets:

Run:

3 min @ easy effort

Rest 1 min

2 min @ moderate effort

Rest 1 min

1 min @ hard effort

B. Complete 3 Sets:

:45 sec KB/DB Bent Over Row – each arm

Rest :15 sec

:45 sec flutter kicks

Rest :15 sec

C. Every 2 min x 5 alternating Sets( 20 min)

C1. Every 2 min:

10 Alternating KB/DB Snatches

3 Wall walks

C2. Every 2 min:

8 Object Over Shoulder

• As heavy as possible
Score is rounds completed in part C + reps completed in part B.

KB/DB Workout

Metcon (AMRAP – Rounds and Reps)

“A. Complete 2 Sets:

Run:

3 min @ easy effort

Rest 1 min

2 min @ moderate effort

Rest 1 min

1 min @ hard effort

B. Complete 3 Sets:

:45 sec KB/DB Bent Over Row – each arm

Rest :15 sec

:45 sec flutter kicks

Rest :15 sec

C. Every 2 min x 5 alternating Sets( 20 min)

C1. Every 2 min:

10 Alternating KB/DB Snatches

3 Wall walks

C2. Every 2 min:

8 Object Over Shoulder

• As heavy as possible
Score is rounds completed in part C + reps completed in part B.

Limited Equipment Workout

Metcon (AMRAP – Rounds and Reps)

A. Complete 2 Sets:

Run:

3 min @ easy effort

Rest 1 min

2 min @ moderate effort

Rest 1 min

1 min @ hard effort

B. Complete 3 Sets:

:45 sec KB/DB Bent Over Row

Rest :15 sec

:45 sec flutter kicks

Rest :15 sec

C. Every 2 min x 5 alternating Sets( 20 min)

C1. Every 2 min:

10 Alternating KB/DB Snatches

3 Wall walks or 20 Shoulder Taps

C2. Every 2 min:

8 Dball/ Sandbag Over shoulder

• As heavy as possible
Score is rounds completed in part C + reps completed in part B.

WORKOUT OF THE DAY