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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Hatch Squat Week 3 of 6 Workout A (Weight)

Back Squat

Min 2: 1*8 @65%

Min 4:1×8 @70%

Min 6 1*6 @75%

Min 8 1*6 @ 80%

Front squat (roughly 80% of back squat)

Min 10 1×5 @ 70%

Min 12 1×5 @ 75%

Min 14 1×5 @80%

S2: Sport – 5 min amrap + 10 min amrap (AMRAP – Rounds and Reps)

5min AMRAP:

10 Ground to overhead 115/80lbs

20 v ups

30 push ups

—-Rest 2:00—

10min AMRAP:

10 clean and jerk

20 T2B

30 wallball 20/14lbs

RX+: 30/20lbs, 155/105lbs

RX: as written

SP: 75/35lbs

Score = total rounds and reps added together

L1: L1 – row spin class (No Measure)

3 rounds with no rest.

Min 0-5 rowing fast. after 30 pulls get off and hold plank for :30 seconds

Min 6-10: arms only rowing after 30 pulls get off and do 20 step ups 20/16″

Min 11-15: 500m row after complete do max sit ups

L2: Life – basic challenge (Time)

3 rounds

400m run or row

50 Goblet lunges 35/26lbs

300m run or row

50 sit ups

200m Run or row

50 ground to overhead with plate 25/15lbs

25 min cap

RX: as written

SP: 26/18lbs

JUST MOVE: SP weight half reps

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

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