In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm-up

Lower Body/Hip (No Measure)

800 Row

Then..

3 Rounds

:30 Static Lunge Hold (Each Leg)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

SPORT

S1: Box Squat (5RM)

20 min EMOM

Focus: Don’t lean forward when coming off of box.

0-4 min: warm up/ technique

4 min: 5 reps 60%

6 min: 5 rep 80%

8 min: 5 reps 100%

10 min: 5 reps 110%

12 min: 5 reps 115%

14 min: 5RM USE SPOTTERS!!!!

16 min: 2×10 seconds stand ups 120%+ (Just stand bar up out of the rack and stand there for 10 seconds. Don’t lock knees Don’t walk

18 min: 2x10sec stand ups 120%+

% of back squat

S2: Sport-2 short metcons (Time)

21-15-9

Cal row

Front squat 95/65lbs

—rest 3 minutes—

6-4-2

Rope climb

Man makers 40/20lbs

RX+: 135/95, 50/30lbs

RX: as written

SP: 75/45, 30/15lbs

LIFE

L1: Metcon (No Measure)

20 min EMOM

1 min: 15 two arm KB deadlift

2 min: 3 down and backs = 1 in gym KB farmers walk

3 min: 6 down and backs shuttle run

4 min: 4 down and backs side shuffle

5 min: 30 DB bicep curls

L2: Life-46-36-26 (Time)

46-36-26

Walking lunge

ring rows

up downs

Between rounds 1 min double OH DB hold 30/15

AUX: AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.