Mayhem Affiliate 07/27/2023

Forge Fitness – WOD

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Workout (Time)

Maserati

For Time:

27 Box Jump Overs (24/20)

21 Clean and Jerks (95/65)

15 Squat Cleans (135/95)

9 Squat Clean Thrusters (165/110)

Target time: 7-9 minutes

Time cap: 12 minutes

Pistols: Week 6 Day 1 (Checkmark)

Advanced:

Every minute (10:00)

10-12 Pistols

Intermediate:

Every minute (10:00)

8-10 Pistols (plates under heels/counterweight in front)

Beginner:

6-10 Pistols (to a box or using a band)

* Use any of the past week’s progression to help your athletes work towards gaining strength and stability in the Pistol Squat.

Alternative Option:

3 sets

10 Alternating Double Dumbbell Step Back Lunges (Front Rack) @ moderate weight

10 GHD Hip Raise

10 Single leg Dumbbell Romanian Deadlift (each side) @ moderate weight