Tuesday WOD

Forge Fitness – WOD

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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