Thursday WOD 5/12/22

Forge Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Sets:

10 Supinated Band Pull Aparts

3/3 KB Windmills

8/8 Half Kneeling Strict Press

Skill

Warm-up (No Measure)

Handstand Push Up Progressions:

10 Wall Kick Ups

10 :3 sec wall hold

10 tempo negatives

10 Triangle Hand Drills

10 :3 sec Tripod holds

10 Tripod Pelvic Tilts

10 Tripod- Tilt- Kip

Workout

Metcon (AMRAP – Reps)

5 Sets: :30 sec work/ :30 sec rest

HSPU

Dual DB Snatch 50/35#

Wall Walks

DB Crush Press

Modifications:

– abmat, tempo hspu

– lighter weight

– plank touches