Forge Fitness – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
2 sets (empty bar)
5 Clean Grip Deadlifts
5 High Pulls
5 Hang Muscle Cleans
5 2in Drops
– into –
2 sets (empty bar)
2 Power Cleans
2 Hang Power Cleans (below the knee)
2 Hang Power Cleans
2. Strength Prep
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean
– Complex is completed unbroken
– Workout up to heavy complex in 10-12 minutes
3. Workout Prep
2 sets:
3 Dumbbell Deadlifts
3 Hang Dumbbell Power Cleans
3 Dumbbell Push Press
5/4 Calorie Air Bike
*Build in weight
Strength/Accessory
3 Position Power Clean (Ground, Below Knee, Hang)
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean
– Complex is completed unbroken
– Workout up to heavy complex in 10-12 minutes
Workout
Kanga Bangas (Time)
Freedom (RX’d)
5 rounds
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
15/12 Calorie Air Bike
(KG conv: 22.5/15 DBs)
Independence
5 rounds
12 Dumbbell Deadlifts (35s/25s)
9 Dumbbell Hang Cleans (35s/25s)
6 Dumbbell Shoulder to Overhead (35s/25s)
12/10 Calorie Air Bike
(KG conv: 15/10 DBs)
Liberty
5 rounds
9 Dumbbell Deadlifts (light)
6 Dumbbell Hang Cleans (light)
3 Dumbbell Shoulder to Overhead (light)
10/8 Calorie Air Bike
Target time: 10-12 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)