Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
3 sets
10 Dynamic Squat Stretches
10 Ring Rows
25ft Bear Crawl
10 Banded Shoulder Press
2. Workout Prep
2 sets:
5 Wall Balls
3 Pull Ups (or 3 jumping pull-ups)
2 Chest to Bar (or 2 jumping chest to bar)
1 Bar Muscle Up (or 1 burpee)
Workout
Workout (Time)
De-Calf
Freedom (RX’d)
40 Wall Balls (20/14)
30 Pull Ups
30 Wall Balls (20/14)
20 Chest to Bar Pull Ups
20 Wall Balls (20/14)
10 Bar Muscle Ups
(KG conv: 9/6 WB)
Independence
30 Wall Balls (20/14)
25 Pull Ups
20 Wall Balls (20/14)
15 Chest to bar Pull Ups
15 Wall Balls (20/14)
5 Bar Muscle Ups
(KG conv: 9/6 WB)
Liberty
30 Wall Ball Thrusters (light)
20 Ring Rows
20 Wall Ball Thrusters (light)
15 Jumping Pull Ups
15 Wall Ball Thrusters (light)
10 Jumping Chest to Bar
Target time: 10-12 minutes
Time cap: 15 minutes
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
3 Rounds
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ Moderate weight – maintain control and quality RPE 7
10 Band Pull Through @ moderate weight – maintain quality RPE 7
15 Standing Barbell (Or Dumbbell) Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
Mobility
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)