Forge Fitness – WOD
Body Weight Workout
Metcon (5 Rounds for time)
A. Tempo Pushups: accumulate 20 reps
* 3 sec down, explode up, 1 sec @ the top
B. Cossack Squats: 3 x 3 each leg
C. Every 4 Min for 5 Sets
16 Burpees
8 Air Squats
4 Pushups
– Write down time for each round.
– Score is total working time for Part C.
KB/DB Workout
Metcon (5 Rounds for time)
A. Seated Shoulder Press: 4×5
B. Cossack Squats: 3×3 (Goblet Style)
C . Every 4 Min For 5 sets:
16 Burpees
8 Dual KB/DB Hang Squat Cleans*
4 Dual KB/DB Shoulder to Overhead*
* Can use Barbell for these movements if available 135/95#.
Write in the comments what you used for these movements.
– Write down time for each round.
– Score is total working time for Part C.