In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Warm-up

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

SPORT

S1: Overhead Squat (5rm)

17 min EMOM

OH Squat (5 RM)

Minute 0-4: Warm-Up/Instruction

Minute 5: 5 @ 50%-60%

Minute 8: 5 @ 60%-70%

Minute 11: 3 @ 70%-80%

Minute 14: 2 @ 80%-90%

Minute 17: Attempt a 5RM

* In Between each set complete a :60 second plank.

*Working sets begin on minute 5

S2: Sport – SQT + some (Time)

3 rounds

10 snatches 95/65

200m run

——Rest 2 min—–

2 rounds

10 power cleans 115/75

200m run

—–Rest 2 min —-

10 deadlifts

200m run 255/155

RX+ 95/65, 135/95, 315,205

RX: as written

SP: 75/45, 95/65, 185/115

LIFE

L1: L1 – 18 min GHD,bridge,ass (No Measure)

18 min EMOM

Min 1: 8 GHD sit ups

Min 2: 20 single Glute birdges

Min 3 :45 Assault bike

L2: Life – SQT (Time)

Life SQT

10 rounds

8 KB swings 35/26

200m run/row
Then 4 min plank (every :30 sec rotate between plank and side plank)

Score = time when finished with the 10 rounds.

Aux: aux- walk plus pigeon (No Measure)

4 min assault bike or walk cool down

2 min Pigeon stretch each side

Skip to toolbar