Thursday WOD 5/19/22

Forge Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 Sets:

6 Hinge Row

6/6 Single Leg Glute Bridge

12 Banded Lat Pull Downs

:30 sec plate pinch hold

Skill

Warm-up (No Measure)

Rope Climb Progressions:

Strength:

5 Bridge Rope Pulls to Standing

3/3 Seated Rope Pullups

5/5 Hanging Rope Knee Raises

Skill:

Seated Hook Grabs ( j hook)

Box Hook Swings

Standing Hands up Grab

Rope Knee Pulls

Practice Moving up the rope

Workout

Metcon (Time)

5 RFT

5 ST0 115/75#

10 Pullups

Rx + 155/105#, 15 C2B

Modifications:

– ring rows, jumping pullups