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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Hatch week 1 of 6 Workout A (Weight)

Back Squat

Min 2: 1*10 @60%

Min 4:1×8 @70%

Min 6 1*6 @75%

Min 8 1*4 @ 80%

Front squat (roughly 80% of back squat)

Min 10 1×5 @ 70%

Min 12 1×5 @ 70%

Min 14 1×5 @70%

S2: Sport- 400 Run + 50’s (PRF) (Time)

400M Run or row

50 Box step ups 30/24″

50 oh single arm kb lunge

25 burpees

50 KB Swings 44/26

50 ghd sit ups

200 Single Unders or 100 du’s

400M Run or row

Rx+: 53/35

Rx: as written

Sp 35/18lbs 24/20″

L1: L1-2 min max reps movements (No Measure)

2 min MAX Single leg clock touches (stand on one leg reach with hand and touch ground at 9,12 and 3 o’clock.) STAND TALL AFTER EACH TOUCH.

—-rest :30—–

2 min MAX Russian sit ups w/DB 20/10lbs

—-rest :30—–

2 min MAX single leg line jumps (jump over a crack in the mats)

—-rest :30—–

2 min MAX Bicep curl into a shoulder press 20/10lbs

—-rest :30—–

2 min MAX knee banded in pulsing lunges

—-rest :30—–

2 min MAX half rep turkish get up with DB 20/10lbs

RX: as written

SP: 15/5lbs

JUST MOVE: SP weight 1/2 reps

L2: Life – 20 min AMRAP prig by 3 sit,hip,plate,ass (Time)

20 min AMRAP

3 sit ups

3 hip touches (each side)

3 lateral plate jumps

3 cal assault

6 sit ups

6 hip touches etc…..

every 4 minutes stop and run 400m.

Progress by 3 reps for 20 min

WHAT’S THE GOAL? HOW FAR SHOULD YOU GET?

JUST MOVE: every 4 min rest 1 min.

Scoring error…time = rounds of reps completed + seconds in partials

finished the 18’s but only got 10 sit ups in 21’s = 18:10

AUX: AUX coaches choice (No Measure)

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