Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3 Rounds
10 Banded Pull Aparts
10 Banded Shoulder Press
-into-
6 min AMRAP
5 Wall Balls Front Squats
5 Wall Ball Push Press
5 Bench Press (empty-build across sets)
3 Inch Worms
5 Kip Swings
2. Strength Prep
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes
3. Workout Prep
2 sets:
5 Wall Balls
3 Pull Ups
Strength/Accessory
Bench Press
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes
Workout
REGIONALS 16.3 (Time)
Freedom (RX’d)
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
(KG conv: 9/6 WB)
Note: our version does not have the 6-minute time cap of the original workout and also females can throw to 9 feet.
“ You can’t have Thanksgiving without Turkey”
REGIONALS 16.3
Freedom (RX’d)
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
(KG conv: 9/6 WB)
Note: our version does not have the 6-minute time cap of the original workout and also females can throw to 9 feet.
Independence
80 Wall Ball Shots (20/14 lb)
40 Pull-Ups
(KG conv: 9/6 WB)
Liberty
2 rounds
30 Wall Balls (light)
20 Ring Rows
Target time: 7-9 minutes
Time cap: 11 minutes
Mobility (No Measure)
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch