Forge Fitness – WOD
Deadlift
Deadlift 5×5
5 Deadlifts x 5 sets @70% of 1RM
* Complete a set on the 2 minutes *
Workout (2 Rounds for reps)
Coach Beard
4 sets, with a new set starting every 4 minutes.
At 0:00 & 8:00
3:00 Amrap
30/24 Calorie Row
Max Bench Press (115/80)
-rest 1:00-
At 4:00 & 12:00
3:00 Amrap
30/24 Calorie Row
Max Push Ups
-Rest 1:00-
*Score all bench reps as score 1 and all push up reps as score 2
Target number of reps each set: Bench Press: 20+ reps
Push Ups: 20+ Reps
Minimum number of reps before scaling:
Bench Press: 15 Reps
Push Ups: 15 Reps