Announcements
Forge has partnered with Vulcan Movement to do in house free 15 minute health screenings!! You will meet with our very own afternoon athlete Lauren Potter; she has set up two sign-up sheets. One for Dec. 5th in the morning and one for Dec. 12th in the afternoon. Spots are limited so please sign up as soon as you can!
Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo
-into-
8 min amrap:
10-second Handstand Hold
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Shoulder Press (empty bar)
2. Strength Prep
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
* Work up to a Heavy, Unbroken set
3. Workout Prep
2 sets
10 Double Unders
2 Handstand Push Ups
1 Wall Walk
Strength/Accessory
Clean Deadlift + Hang Power Clean + Push Jerk
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
* Work up to a Heavy, unbroken set
Workout
Workout (Time)
I love Rock ‘N Roll
Freedom (RX’d)
For Time:
150 Double Unders
50 Handstand Push Ups
100 Double Unders
10 Wall Walks
50 Double Unders
Independence
For Time:
105 Double Unders
35 Handstand Push Ups
70 Double Unders
7 Wall Walks
35 Double Unders
Liberty
For Time:
150 Single Unders
50 Dumbbell Push Press
100 Single Unders
10 Inch Worms
50 Single Unders
Target time: 8-10 minutes
Time cap: 15 minutes
Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)