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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Linear Dynamic Warm Up A (No Measure)

5-10-5 Shuttle x 3 reps

Walking Knee Pulls x 10 meters

Walking Knee Cradles x 10 meters

Walking Quad Stretch x 10 meters

Backwards RDL w/ Reach x 10 meters

SPORT

S1: Metcon (Time)

PARTNER MONSTER MASH!

For time:

800m Farmer’s Carry 53/35

400m Front Rack Carry 53/35

200m Overhead Carry 53/35

5 Rounds for time of:

35 Double-unders

30 Air Squats

25 Wall Ball Shots

20 Chest-to-bar Pull-ups

15 Power Snatch 115/75

AMRAP 14 minutes of:

10/8 Calories Rowing

8 Burpees over barbell

6 Hang Power Cleans 185/135

RX+ as written

RX 20/10lbs lighter

SP: 40/20lbs

*Rest 5 minutes between workouts

Workout #1: The 2-person team can divide up the 800m, 400m, and 200m carries between them in any manner they choose, but the 800m must be completed before beginning the 400m, which must be completed before beginning the 200m.

Workout #2: For round one person A begins and does 35 DU’s, person B does 30 squats, person A does 25 wallballs, person B does 20 C2B’s, person A does 15 snatches. That is one round complete. Then for round 2 Person B beings and does 35 DU’s, person A does 30 squats, etc, etc. Person A will begin round 3, person B will begin round 4, and person A will begin round 5.

Workout #3: Person A does one round then tags out with person B who does one round. This sequences repeats for 14 minutes.

LIFE

L1: Metcon (Time)

PARTNER MONSTER MASH!

For time:

800m Farmer’s Carry 44/26

400m Front Rack Carry 44/26

200m Overhead Carry 44/26

5 Rounds for time of:

100 single unders

30 Air Squats

25 Wall Ball Shots

30 ring rows

15 DB snatch 20/10

AMRAP 14 minutes of:

10/8 Calories Rowing

8 Burpees

20 Hang Db clean 20/10

*Rest 1 minutes between workouts

Workout #1: The 2-person team can divide up the 800m, 400m, and 200m carries between them in any manner they choose, but the 800m must be completed before beginning the 400m, which must be completed before beginning the 200m.

Workout #2: For round one person A begins and does 35 DU’s, person B does 30 squats, person A does 25 wallballs, person B does 20 C2B’s, person A does 15 snatches. That is one round complete. Then for round 2 Person B beings and does 35 DU’s, person A does 30 squats, etc, etc. Person A will begin round 3, person B will begin round 4, and person A will begin round 5.

Workout #3: Person A does one round then tags out with person B who does one round. This sequences repeats for 14 minutes.