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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Deadlift/Squat General (#1) (No Measure)

15 Cals Assault Bike & Row

Then…

6 Min AMRAP

5 Burpees

5 Jumping Squats

5 Back Extensions (GHD)/Superman

10 Alternating Dead Bugs

SPORT

S1: Back Rack Lunge

Back Rack Lunges

Every 2 minutes for 15 minutes (6 sets):

Focus: Finding a heavy 3 back rack lunge per leg. Not letting chest cave forward, or hips shooting back while standing up.

Minute 0-4: Warm-Up/Technique

Minute 4: 3/Leg

Minute 6: 3/Leg

Minute 8: 3/Leg

Minute 10: 3/Leg

Minute 12: 3/Leg

Minute 14: 3/Leg

*Today we will be graduating up in weights. There are no precentages today. Slowly add weight and make sure that the last set is difficult but doable.

S2: Metcon (Time)

21-15-9

Burpee Box Jumps

Thrusters

Rx+: 30/24″ 115/80

Rx: 24/20 95/65

SP: 20/16″, 75/55

LIFE

L1: Metcon (No Measure)

Every minute for 16 minutes (4 sets):

Min 1: 40 Flutter Kicks (4 Count)

MIn 2: 3 Shuttle Sprints (Half gym, full gym)

Min 3: 20 KB Thrusters (10 Each Arm)

Min 4: 20 Lateral Side to Side Lunges

L2: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

200 Meter Row

10 KB Swings 24/16

400 Meter Row

15 KB Swings

600 M Row

20 KB Swings

800 M Row

25 KB Swings

1000 M Row

30 KB Swings

… etc

Score = Total Reps (Meters + Swings )

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