Wednesday WOD 1/20/21

Forge Fitness – WODView Public WhiteboardWorkoutMetcon (AMRAP – Rounds and Reps)Open Workout: 14.2/15.2 0:00- 3:00 2 Rounds 10 OHS 95/65# 10 Chest to bar pullups 3:00- 6:00 2 Rounds 12 OHS 95/65# 12 Chest to bar pullups 6:00- 9:00 2 Rounds 14 OHS 95/65# 14...

Tuesday WOD 1/19/21

Forge Fitness – WODView Public WhiteboardWorkoutMetcon (Time)For Time: 30/24 Cal bike 15 Dual db snatch 50/35# 30/24 Cal bike 15 Dual db box step overs 24/20in 30/24 Cal bike 15 Dual db floor press 30/24 Cal bike 15 Dual db box step overs 30/24 Cal bike 15 Dual...

Monday WOD 1/18/21

Forge Fitness – WODView Public WhiteboardStrengthTempo Back Squat (3x 3 reps )* building * tempo ( 3/2/X/X)WorkoutMetcon (AMRAP – Rounds and Reps)14 min AMRAP: Front Rack Lunges 115/75# 4-6-8-10-12- etc.. Double Unders 20-30-40-50-60- etc.. *Every :90 sec-...

MLK Tribute WOD 1/16/21

Forge Fitness – WODView Public WhiteboardWorkoutMetcon (Time)Buy In: 1600m Partner run (with rope) 2RFT: 63 Alternating DB snatch 53/35# 64 Cal row 65 Goblet Squats

Friday WOD 1/15/21

Forge Fitness – WODView Public WhiteboardStrengthFront Squat ( Complex: x 5 sets)1 Front squat 1 ¼ Front squat 1 Paused front squatWorkoutMetcon (4 Rounds for time)E3MOM: x 4 sets 12/9 cal bike 9 Deadlifts 6 Hang power clean 115/75# Rx + M: 115-135-155-185 W:...
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