Forge Fitness – WOD
Strength
Clean Compound (Every 2 min x 6 sets)
Deadlift + Hang Squat Clean + Power Clean + Squat Clean
*Building
Workout
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
1 Power Clean 155/105#
5 Pullups
10 Wall Balls 20/14#
5 TTB
2 Power Clean
6 Pullups
12 Wall Balls
6 TTB
3 Power Clean
7 Pullups
14 Wall Balls
7 TTB
ETC
Modifications:
– lighter weight
– ring rows
– hanging knee raises, v ups
• Power cleans increase by 1 rep
• Rig increases by 1 rep
• Wall balls increase by 2 reps