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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 Squat week 2 of 6 A (Weight)

Back Squat

Min 2: 1*10 @60%

Min 4:1×8 @65%

Min 6 1*6 @75%

Min 8 1*6 @ 80%

Front squat (roughly 80% of back squat)

Min 10 1×5 @ 65%

Min 12 1×5 @ 70%

Min 14 1×5 @70%

S2: Sport – chipper (Time)

2 rounds

400m Run

60 Jumping Lunges

50 Sit-Ups

40 Wall-Balls

30 Burpees

20 Goblet Squats

10 Power Snatch

200m Run

rest 2 min

*Score is Slowest round

Rx+: 20/14, 70/53, 135/95

RX: 20/14, 53/35, 115/75

SP: 14/10, 35/26, 75/55

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

14 min EMOM

0-5 min Max cal Row (must hold above 50 strokes per minute)

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

10-14 min Max effort wall sit. If you aren’t holding a perfect 90 deg angle do 10 burpees

L2: Life baseline (Time)

For time

100 Air Squats

100 Sit Ups

75/50 Push Ups

100 ring rows

100/60 cal assault bike (You can choose to do pieces of the assault bike at any point in the workout.)

RX: as written

JUST MOVE: 1/2 reps

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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