Forge Fitness – WOD
Workout (2 Rounds for reps)
Blackout
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Strict Pull Ups
-rest 3:00 min-
10 min AMRAP
3-6-9-12…M
3-5-7-9…W
Calorie Row
Strict Handstand Push-Ups
Scoring help:
Workout 1 – completing the round of 12 is 280 reps, completing the round of 15 is 420 reps
Workout 2 – completing the round of 12 is 60/54, completing the round of 15 is 90/80
TARGET SCORES:
Target number of reps workout 1: Through the round of 15 Strict pull Ups (420+ reps)
Minimum number of reps before scaling workout 1: Through the round of 12 Strict Pull Ups (280 reps)
Target number of reps workout 2: Through the round of 15 Strict handstand push ups (90+ men, 80+ women)
Minimum number of reps before scaling workout 2: Through the round of 12 Strict handstand push ups (60 reps men, 54 women)
Back Squat
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).