Forge Fitness – WOD

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Workout

Extended Warm-up

3 Sets:

6 Pendlay row

12 DB reverse flys

6 DB Nose breakers

Metcon (AMRAP – Reps)

2 Rounds:

2 min AMRAP:

Max TTB

– Rest 1 min –

2 min AMRAP:

Max Dball over the shoulder 50/35# (Rx+ 100/50#)

– Rest 1 min –

2 min AMRAP:

Max DB floor press 35/25# (Rx+ 50/35#)

– Rest 1 min –

2 min AMRAP:

Max devil press 35/25# (Rx+ 50/35#)

– Rest 1 min –
Modifications:

– lighter weight

– straight leg sit-ups

WORKOUT OF THE DAY