In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm-up

Coaches Choice (No Measure)

SPORT

S1: Hang Clean (1rm)

14 min to Establish a max hang clean

Focus: pull the whole way through the lift

0-2 Ankle stretch (Watch at 2:08) https://www.youtube.com/watch?v=uwLM5n-rYmA

2-5 min warm up

5 min: 5 rep 50%

6 min: 3 rep 60%

7 min: 1 rep 70%

8 min: 1 rep 80%

9 min: 1 rep 85%

11 min: 1 rep 90%

13 min: 1 rep 95%

15 min: 1rm

min 9-15 go every 2 min

Coaches Fav’s (Time)

This wod is inspired by each coach’s favorite movement

10 rope climbs (Caleb)

40 OH lunge 95/65 (Dev)

10 Deadlift 315/205 (Ericka)

2 min assault bike(Alex)

RX+: 365/255, 115/75

RX: as written

SP: 225/135, 75/35

Same Bar strip weights. DL should be heavy

Score = time minus calories achieved in the 2 minutes as seconds so if I get 52 cal I subtract that as seconds from my total time. measure time when 2 min assault bike is done.

LIFE

L1: L1 – 16min 40 bro,stick,russian,halfsq (No Measure)

16 min EMOM (4 rounds)

1 min: 40 DB bro press (half way up shoulder press)

2 min: 30 stick jumps/steps total

3 min: 20 Med ball russian twist

4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down)

L2: Life – row,wb,vup,clock (Time)

2 rounds

1000 row

30 WB’s 14/10

20 single arm/leg V ups

20 clock jumps

aux – 4 emom half squats (No Measure)

4 min EMOM 20 banded half air squats

Start at 90 deg go up half way

Warm-up

Kids Warm up

500m Row

PVC Pipe Warm Up

Weightlifting

Kids Skill and Strength

Deadlift 5×5

Rope Climbs

5 attempts

Deadlift

Deadlift 5×5

Rope Climbs

5 attempts

Metcon

Kids WOD “Karen”

100 WallBall Shots for Time

max height that the athlete can safely hit. Stay light with med ball

Game at end if time

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Skip to toolbar