Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength Prep
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets:
* Work up to a Heavy, Unbroken set
3. Workout Prep
2 sets:
3 Back Squats (build in weight)
2 Bar Facing Burpees
10 Double Unders
Strength/Accessory
Power Clean + Hang Power Clean + Push Jerk
Power Clean + Hang Power Clean + Push Jerk 4×6
4 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk,
* Work up to a Heavy, Unbroken set
Workout
Workout (Time)
Be a Goldfish
Freedom (RX’d)
21-15-9
Back Squat (135/95)
Bar Facing Burpees
-75 Double Unders after each round-
(KG conv: 61/43)
Independence
21-15-9
Back Squat (115/80)
Bar Facing Burpee
-50 Double Unders after each set-
(KG conv: 52/36)
Liberty
21-15-9
Dumbbell Front Squat (light)
Up Downs
-50 Single Unders after each set-
Target time: 7-9 minutes
Time cap: 14 minutes
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch