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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Clean & Jerk (No Measure)

3 Min Row w/Openers (15 Sec Sprint at top of each minute)

2 Rounds

10 Wall Squats

10 Z-Press w/Dumbell 20/10

3 Consecutive Broad Jumps

SPORT

S1: Clean and Jerk (1RM)

18 min EMOM

Focus: Treating every Clean and Jerk as a single rep.

Every 2 minutes for 18 minutes (6 sets):

Minute 0-6: Warm-Up/set up

Minute 6: 5 C&J @ 60% (Singles)

Minute 8: 5 C&J @ 70% (Singles

Minute 10: 3 C&J @ 75% (Singles)

Minute 12: 2 C&J @ 80% (Singles)

Minute 14: 1 C&J @ 90%-95% or 1RM if ready

Minute 16: 1RM C&J

S2: Sport – Baseline x 2 (Time)

Baseline

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

—-on the 10 minute mark Repeat in reverse order (10 PU, 20 push up etc)

Score = slowest version

LIFE

L1: L1 – 15min Row,Shoulder touch,Glute bridge (No Measure)

15 min EMOM

Min 1: 20/15 Cal Row

Min 2: 40 Plank Shoulder Touches

Min 3: 20 Glute Bridges (2 sec hold at top)”

L2: Life – ass,jelly,updown (Time)

For Time

15-12-9-6-3

Cal, Assault Bike

Jellies (lunge, lunge, squat, jumping squat)

Plate up down 45/25

*18 Min Time Cap

AUX: AUX – shoulder ext rot (No Measure)

2 min Door jam shoulder stretch for ext rotation