Thursday At Home WOD

Forge Fitness – WOD

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Warm-up (No Measure)

3 rounds:

:20 sec nose to wall handstand hold

8 bent over row

:20 sec overhead hold

8 chest fly


Metcon (No Measure)

3 rounds:

:20 sec wall sit

6 squat jumps*

*KB/DB option:

Hold by side, touch front of weight to floor and explode up


Metcon (No Measure)

3 rounds:

20 death march steps

20 good mornings

:20 sec supine bridge hold


3 rounds:

20 KB/DB death march steps

20 KB/DB good mornings *Hold in front rack

:20 sec supine bridge hold


Metcon (Time)

3 RFT:

5 strict HSPU

60 jumping jacks (Rx+ 60 double unders)

12 alternating lunges (Rx+ 12 front rack alternating lunges)


Strict HSPUs – strict press weight over head, 5 negative HSPUs
Record time taken to complete