Forge Fitness – WOD
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