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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: Clean and Jerk (1 RM)

16 min EMOM

Min 0-6 technique

Min 6: 5 reps

Min 8: 4 reps

Min 10: 3 reps

Min 12: 2 reps

Min 14: 1 rep

Work your way up to a max

S2: Sport – Cardio blast (AMRAP – Rounds and Reps)

20 min EMOM

Min 1: 15 burpees

Min 2: 15/12 cal row

Min 3: 1 min Med ball hug (must be at chest) 20/14

Min 4: 20/12 cal assault bike

RX+ as written

RX 12, 12/9 cal, 15/10 cal

SP 9. 9/6 cal, 10/6 cal

Score = rounds(minutes completed) + reps of partial rounds.

L1: L1 – 14 min 5 min pieces, row,plank,burpbj (No Measure)

14 min EMOM

0-5 min Max cal Row (must hold above 70 strokes per minute)

5-10 min Max plank Every time you break you have to do 3 man makers

10-14 min Max burpee box jump overs

L2: Life 10 min AMRAP + 8 min AMRAP (AMRAP – Reps)

10 min AMRAP

10 KB deadlift

8 DB thrusters 20/10lbs

6 Broad jumps

4 burpees

2 push ups

—-1 min rest—-

8 min AMRAP

20 Wallballs 14/10

20 hanging knee tucks

400m run

Score = total reps

AUX: AUX – forearm (No Measure)

2 min flipped hands forearm stretch