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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Simple Barbell/Oly Prep (No Measure)

4 Min Row w/:20 Second Openers

2 Rounds

10 Empty Barbell Strict Press

10 Empty Barbell Front Squats

10 Empty Barbell Bent Over Row

5 Empty Barbell Muscle Clean

5 Empty Barbell Muscle Snatch

*Openers = Sprint for the amount of time designated. Row a recovery pace for the remainder of the minute. Repeat at the top of each minute.

SPORT

S1: Hang Power Clean

Every 2 minutes for 15 minutes (7 sets):

Clean Grip DL + High Hang Power Clean + Hang Power Clean

Focus: Consistent movement in the catch on the power position and the squat position.

Minute 0-2: Warm-Up

Minute 2: 1+1+1 @ 50%

Minute 4: 1+1+1 @ 65%

Minute 6: 1+1+1 @ 70%

Minute 8: 1+1+1 @ 75%

Minute 10: 1+1+1 @ 75%+

Minute 12: 1+1+1 @ 75%+

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

*% based off 1RM Power Clean, and are suggested percentages, do your best to add weight each set.

S2: Metcon (Time)

4 Rounds

200m Row

15 Dumbbell Thruster, 40/30

6 Chest to Bar Pull-Ups

*:45 rest in between Rounds

Rx+: 50/40, Muscle Ups

Rx: As Written

Sp: Less than or Equal to 30/20. Pull-Up Modification.

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes:

Min 1: 12 Weighted Step Up (BB in Front Rack)

Min 2: 12 Barbell Shoulder Press

Min 3: 10 Barbell Rollout

** Use same bar for step up, shoulder press and rollouts

L2: Metcon (AMRAP – Reps)

3 Rounds

1 Min KB Swings

1 Min Goblet Squats

1 Min KB Push Press (single arm, switch whenever you like)

1 Min Max Cal Row

Score is Total Reps + Cals

Rx: 44/26

SP: 35/18