In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm-up

short basic (No Measure)

500 row

2 rounds

10 pole squats

10 shoulder circles each way

10 jumping lunges

SPORT

S1: Push Press-Push Jerk-Split Jerk (1+1+1)

Every 2 minutes for 15 minutes (7 sets):

Push Press + Push Jerk + Split Jerk

Focus: Consistent dip and drive. Stay stacked, and drive through your heels.

Minute 0-2: Warm-Up

Minute 2: 1+1+1 @ 65%

Minute 4: 1+1+1 @ 65%

Minute 6: 1+1+1 @ 65%

Minute 8: 1+1+1 @ 70%

Minute 10: 1+1+1 @ 70%+

Minute 12: 1+1+1 @ 70%+

Minute 14: 1+1+1 @ 75%+

*% based off 1RM Jerk. % are light so form can be the focus.

S2: Sport-12minAMRAP+rest (AMRAP – Rounds and Reps)

12 Min AMRAP

20 DB Strict Press 30/15

20 Box Jumps 24/20

20 Front Squats (From Ground) 135/95

Rest 2 minutes between rounds

Rx+: 40/20, 165/110

Rx: As Written

Sp: 20/10, 115/80

LIFE

L1: Life-16minEMOM (No Measure)

16 min EMOM (4 rounds)

1 min: 12 total sliding side lunge

2 min: 10/8 leg only assault

3 min: 30 bicylce crunches

4 min: 20 goblet squats

https://www.youtube.com/watch?v=yjhGyN2tZcU

L2: Life-5 rounds (Time)

5 rounds

10 box step ups + knee lift at top

30 hip taps

15 PVC OHS

AUX: AUX-shoulder external rotation (No Measure)

3 min hold PVC underhand snatch grip, place elbows on box and stretch shoulders externally.

Skip to toolbar