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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Clean + general (No Measure)

500 Row

8 min AMRAP

:30 sec front rack hold

8 Bent over Row

8 pole squats

8 KB swings

SPORT

S1A: Hang Clean (2×6 @ 70%)

10 MIN EMOM

Deadlift+ Hang Clean 70% of Clean

Minute: 0-4 Warm-up

Minute 4: 4 Deadlifts + 4 Hang Cleans

Minute 5: 4 Deadlifts + 4 Hang Cleans

Minute 6: 5 Deadlifts + 5 Hang Cleans

Minute 7: 5 Deadlifts + 5 Hang Cleans

Minute 8: 6 Deadlifts + 6 Hang Cleans

Minute 9: 6 Deadlifts + 6 Hang Cleans

Pace as needed.

S2B starts immediately

SPORT

S1B: Pull-ups

9 min EMOM – Kipping drills

Focus: tight glutes/hips through on kip

Min 0-2 instructions on technique

Min 3-4 : 7 kips working on Hollow and extension positions + 7 Hollow rocks

Min 5-6: 4 lat pull ups Focus on keeping toes pointed and body rigid. Pull up as high as possible keeping arms 100% straight = lat pull up + 7 Hollow rocks

Min 7-8: 3-6 Pull ups keeping rigid form + 7 hollow rocls

S2: Metcon (AMRAP – Rounds and Reps)

“Unbroken”

10 MIN AMRAP

3 Unbroken OHS

3 V ups

10 Unbroken Double unders

6 UB OHS

6 V ups

20 UB Double unders

9 UB OHS

9 V ups

30 UB Double unders

etc…

RX+ 115/80

RX 95/65

SP Front Squat + Unbroken Single Unders Backwards

Cut reps in half or thirds for DU if you can do less than 40 unbrkoen. If you fail more than 4 times in one round move on and put in notes at end.

Score = total completed rounds + reps.

finished the 12’s but got stuck on the OHS on the 15’s score = 12 rounds 0 reps

OHS/FS + Double unders must be unbroken or you have to start over.

* The Project Rise Team is very aware of the fact that double unders were programmed two days in a row. We understand that most of you will suffer severe injury and potential Leprosy but we are willing to put you through this risk. If you have any questions or concerns about this please message Alex Takacs on his MySpace account from 1999.

LIFE

L1: Metcon (No Measure)

18 MIN EMOM

Minute 1: 15 Single arm Dumbell Thrusters

Minute 2: 60 Flutter Kicks

Minute 3: 5 ten count https://www.youtube.com/watch?v=FT-Yk2S4ado

L2: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

20 Dumbell Hang cleans 20/10

15 Dumbell lunges

10 Calorie Assault Bike

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