Forge Fitness – WOD
Strength
Squat Clean (2×2 @70%, 2×2 @75%, 2×1@80%, 1@85%)
E2MOM:
0 – 2 min: 2 reps @70%
2 – 4 min: 2 reps @70%
4 – 6 min: 2 reps @75%
6 – 8 min: 2 reps @75%
8 – 10 min: 1 rep @80%
10 – 12 min: 1 rep @80%
12 – 14 min: 1 rep @85%
*stay true to your %
*record the weight for the 85%
– can be singles or TNG
Workout
Metcon (AMRAP – Reps)
6 min AMRAP:
4 hang power cleans 115/75, (Rx+135/95)
4 Pullups (Rx+ C2B)
– Rest 2 min –
6 min AMRAP:
4 sumo deadlift high pulls
4 pullups (Rx + C2B)
*both weight increase and C2B must be performed for Rx+
Modifications:
– lighter weight
– pull-ups: bent over row with barbell