Forge Fitness – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Face Pulls
10 Banded Glute Bridges
-into-
3 sets:
5 Deadlifts (empty bar – build across sets)
10 Deadbugs
5 inch Worms
2. Strength Prep
5 sets x 1 Deadlift @90% of 1RM
*Complete 1 set every 2:00
3. Workout Prep
Take a few minutes to build up to your top weight in 4-5 sets. Practice a few wall walks while building.
Strength/Accessory
Deadlift
5 sets x 1 Deadlifts @90% of 1RM
* Complete a set on the 2 minutes
Workout
Moreton Bay Bug (Time)
Freedom (RX’d)
Teams of 2
12 Wall Walks
24 Power Cleans (115/80)
10 Wall Walks
20 Power Cleans (135/95)
8 Wall Walks
16 Power Cleans (155/105)
6 Wall Walks
12 Power Cleans (185/125)
4 Wall Walks
8 Power Cleans (205/135)
2 Wall Walks
4 Power Cleans (225/155)
(KG conv: 50/35, 60/45, 70/50, 80/55, 90/60, 100/70)
Independence
Teams of 2
10 Wall Walk
20 Power Cleans (95/65)
8 Wall Walk
16 Power Cleans (115/80)
6 Wall Walk
12 Power Cleans (135/95)
4 Wall Walk
8 Power Cleans (155/105)
2 Wall Walk
4 Power Cleans (185/125)
1 Wall Walk
2 Power Cleans (205/135)
(KG conv: 40/30, 50/35, 60/45, 70/50, 80/55, 90/60)
Liberty
Teams of 2
5x25ft Bear Crawl (each 1:1)
24 Dumbbell Power Cleans (light)
4x25ft Bear Crawl (each 1:1)
20 Dumbbell Power Cleans (light)
3x25ft Bear Crawl (each 1:1)
16 Dumbbell Power Cleans (light)
2x25ft Bear Crawl (each 1:1)
12 Dumbbell Power Cleans (light)
1x25ft Bear Crawl (each 1:1)
8 Dumbbell Power Cleans (light)
1x25ft Bear Crawl (each 1:1)
4 Dumbbell Power Cleans (light)
Target time: 10-12 minutes
Time cap: 16 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)