In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm-up

T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Box Shoulder Stretch

SPORT

S1: Hang Power Clean (1 RM)

Establish a max hang power clean

Focus: Landing with feet in squatting position in the catch.

0-4 min warm up

min 4: 3 rep 50%

min 5: 2 rep 60%

min 6: 1 rep 65%

min 7: 1 rep 70%

min 8: 1 rep 75%

min 9: 1 rep 80%

min 10: 1 rep 85%

min 11: 1 rep 90%

min 13: 1 rep 95%

min 15: 1 rep 100%

min 17: 1 rep 100%+

min 11-17 go every 2 min

S2: 12 min AMRAP 5 OHS 5 Wallball burpees 20/14 (No squat. video) 5 stair runs RX+: 135/95 RX: 95/65 SP: 75/45 14/10 https://www.youtube.com/watch?v=ioZzz1a4PX4 (AMRAP – Rounds and Reps)

12 min AMRAP

5 OHS

5 Wallball burpees 20/14 (No squat. video)

5 stair runs

RX+: 135/95

RX: 95/65

SP: 75/45 14/10

https://www.youtube.com/watch?v=ioZzz1a4PX4

LIFE

L1: Metcon (No Measure)

18 min EMOM “Tabata

20 work/ 10 rest x 8 rounds (4 min)

Assault bike

Rest 1 min

75 v-ups

on min 9

Tabata rowing

rest 1 min

300 single unders

L2: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 Med ball squats 14/10

10 Burp WB (No squat)

200m Med ball OH run/walk

Skip to toolbar