Tuesday WOD 4/13/21

Forge Fitness – WODView Public WhiteboardStrengthPause Back Squat (4 x 3 Reps (building))* pause 2 sec in the bottom of each repWorkoutMetcon (AMRAP – Rounds and Reps)14 min AMRAP: 4 DB box step overs 24/20″ 200m Run 4 DB alternating power clean...

Monday WOD 4/10/21

Forge Fitness – WODView Public WhiteboardWorkoutMetcon (3 Rounds for time)Every 10 min x 3 sets: 21/16 Cal bike 15 HSPU 90 Double unders 15 HSPU 21/16 cal bike Modifications: – less calories – pike hspu – 1:1 singles* each round is...

Saturday WOD 4/10/21

Forge Fitness – WODView Public WhiteboardWorkoutMetcon (AMRAP – Rounds and Reps)30 Min AMRAP: 200m Run 20 Synchro burpees 20 Synchro KB Swings 53/35# 40 Double unders 400m Run 40 Synchro burpees 40 Synchro KB Swings 53/35# 80 Double unders*once completed...

Friday WOD 4/9/21

Forge Fitness – WODView Public WhiteboardSkillMax Height Box Jump (Distance)Max Height Box Jump* 4 min to establishSkillChest-To-Bar Pull-ups (4 x 1 min AMRAP)* max reps * rest 1 min after each setWorkoutMetcon (5 Rounds for time)Every 3 min x 15 min ( 5 sets)...

Thursday WOD 4/8/21

Forge Fitness – WODView Public WhiteboardStrengthPush Jerk (1RM)WorkoutMetcon (AMRAP – Rounds and Reps)14 min AMRAP 12 STO 135/95# 12 Wall balls 20/14# 24/18 Cal row Modifications: – lighter weight
WORKOUT OF THE DAY