Thursday WOD 5/5/22

Forge Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Sets:

6/6 Bent Over DB Row

8 Supermans

6/6 Single Leg Glute Bridges

Skill

Metcon (No Measure)

Pistol Progression: 12 min

10 Deck Squats

10 Lace Lunges

10 Plate Hold Feet Together Squats

10 Single Leg Box Squats

10 Box Single Leg Step Downs

10 Banded Pistols

10 Plate Out Pistols

10 Heel On Plate Pistols

Workout

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 KB Swings 53/35#

400m Run

12 Single Arm OHS

Modifications:

– lighter weight

– front squats