Forge Fitness – WOD
Warm-up
Warnm -up (No Measure)
1. Movement Prep/Activation
3 sets:
10 PVC Pass Throughs
10 Dynamic Squat Stretches
10 Alternating V-Ups
-into-
8:00 AMRAP
45-second Machine
5 Clean Deadlifts
5 Front Squats
5 Bench Press
5 Snatch Grip Push Press
5 Overhead Squats
2. Workout Prep:
Use this time to set up stations (Bench) and start warming up your Squat Clean.
Workout
The Other Total (Total Weight)
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Freedom (RX’d)
1RM Clean
1RM Bench Press
1RM Overhead Squat
-30:00 Time Cap-
Independence
No Change to Workout
Liberty
1 Heavy Power Clean
1 Heavy Bench Press
1 Heavy Front Squat
-30:00 Time Cap-
No Target Weight. Just lift and have fun!
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)