In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm-up

General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee

SPORT

S1: Strict Press in Split Jerk Stance

Strict Press in Split Jerk Stance

Ever 2 Minutes for 15 Minutes

Min 0-3: Warm-Up

Minute 3: 5 Strict Press @ 60%

Minute 5: 5 Strict Press @ 65% – 70%

Minute 7: 3 Strict Press @ 65% – 70%

Minute 9: 3 Strict Press @ 75% – 80%

Minute 11: 2 Strict press @ 80% – 85%

Minutes 14: Heavy 3

* Based off your 1RM Strict Press.

S2: Metcon (Time)

15-12-9:

Shoulder 2 Overhead 115/80

CTB Pull-Ups

Immediately into…

15-12-9:

Burpee Box Jumps 24/20

Squat Clean 115/80

Rx+: 135/95, 30″/24″

Rx: As Written

Sp: Less than or Equal to 95/65

LIFE

L1: Metcon (No Measure)

5 Rounds

:30 Work/:30 Recovery Assault Bike/Row

With remaining time do the following…

4 Rounds

20 Clean and Press w/KB (10/arm)

20 Ball Slams

60 Mountain Climbers

*15 Minute Time Cap

L2: Metcon (AMRAP – Reps)

12 Min AMRAP

Up Ladder of 3… (3,6,9… )

Wall Balls

Burpees

Rx+: 20/14

Rx: 14/10

Sp: 10/6

CORE

C1: Metcon (Time)

For Time:

60 GHD Sit-Ups