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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

OH Stability (No Measure)

400m Run & 500m Row

2 Rounds

25 Face Pulls

5 OH Squat w/Empty Barbell

5 Inchworm

SPORT

S1: Split Jerk

16 min EMOM Push Press + Split Jerk

Focus: Stable shoulders in catch/finishing strong

0-4 Min: Warm up + technique

4 Min: 3+2 @ 60%

6 Min: 3+2 @ 60%

8 Min: 2+1 @ 70%

10 Min: 2+ 1 @ 70%

12 Min: 2 + 1 @ 75%

14 Min: 1 + 1 @ 80%

*% are based on max Push Press. Push Presses should be challenging & Split Jerks should be light enough to focus on PERFECT form.

S2: Metcon (AMRAP – Reps)

5 Rounds On The 3 Minute:

250 Meter Row

In the Remaining Time Power Clean & Jerk (135/95)

*Score is total number of Power Clean & Jerk

Rx+: As Written

Rx: 115/80

Sp: Less Than or Equal to 95/65

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets)

Min 1: 18 Goblet Squats, as heavy as possible

Min 2: 15 GHD Sit Ups

Min 3: 20 No Squat Wall Balls

L2: Metcon (Time)

3 rounds

40 DB shoulder Press

30 DB Hang Clean

20 DB Front Squat

10 DB deadlift

14 Calories Assault Bike

* All movements but Assault Bike done with two 20/10 DB’s

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