Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
2 rounds:
10 up downs
10 alternating curtsey lunges
10 plank drops (elbows up to hands )
10 yoga pushups
Strength
Metcon (No Measure)
Deficit push-ups:
Accumulate 20 reps
Place hands on raised objects and touch chest to ground with each push-up.
Can use plates, books, mats ect..
Skill
Metcon (No Measure)
3 rounds:
8 plank shoulder taps each arm
8 good mornings
10 Bench Dips
-Or-
3 rounds:
8 half kneeling single-arm press each arm
8 single-arm KB/DB row each arm
10 overhead triceps extension
Workout
Metcon (AMRAP – Reps)
Every 4 min for 3 sets:
200m run (Rx+ 400m run)
Max HSPU with time remaining
-12 minutes total-
Scales:
HSPUs – wall walks, pike push-ups
Score is total HSPUs completed in workout