In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Warm up Z (No Measure)

500m row 200 of the meters row arms only at 80+ strokes per minute ARMS ONLY

3 rounds

10 plate ground to Overhead 15/10lbs

10 russian twist with plate

10 scap push ups

10 plate squats

S1: Snatch (1+1+1)

16 min EMOM

Min 0-6: Technique work/warm up

Min 6: 3+3+3

Min 8:2+2+2

Min 10: 3+1+1

Min 12: 3+1+1

Min 14: 1+1+1

Snatch Grip Deadlift +Above Knee Hang Power Snatch + Squat snatch

Focus: big extension and speed under the bar. catch low in the squat, perfect technique and positions before adding to load.

Increase the load over 5 sets and build to a heavy complex.

S2: Sport – “Bad attitude” (AMRAP – Reps)

“Bad Attitude”

Every 3 minutes for 5 rounds complete:

200m Row + AMRAP Squat Clean to Overhead in remaining time.

*Your score is the total number of clean and jerks you complete in each of the five 3-minute rounds.

Rx+: 185/115

Rx: 135/95

Sp: 95/65

L1 – row spin class (No Measure)

15 min EMOM

Min 1: damper at 1, 50 strokes per minute (short pulls)

Min 2: damper at 10, arms only 10/8 calories

MIn 3: damper 1, 30 strokes/min straight legs (not locked out)

*every 25/20 calories get off and do 60 mountain climbers

Life – 800 run chipper 800 run (Time)

800m run

80 DB punches 15/10lbs

:70 sec plank

60 no squat wallballs10/4lbs

50 single leg DB Deadlift

40 bicep curls

30 DB delt raises

20 DB updown clean and jerk

10 DB thrusters

800m run

6 week challenge: 10/5lbs, 600m run or row

22 min Cap

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

Skip to toolbar