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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Lower Body Pull + Unilateral (No Measure)

400m Run

2 Rounds

15 Banded Good Mornings

10 Wood Chops w/Plate (5 Reps/Arm. Bend over and reach plate to outside of one foot, raise plate into standing position to opposite shoulder.)

10 Single Leg Deadlifts (No weight, Knees slightly bent, engage Glutes and Hams)

SPORT

S1: Deadlift (6×5 @ 60% – 75% )

Deadlift + Hollow Rock (6×5)

Focus: Setting Shoulders and maintaining good scap position under fatigue

Minute 0-4: Warm Up

Minute 4: 5 Deadlift @ 60 %

Minute 6: 5 Deadlift @ 60 %

Minute 8: 5 Deadlift @ 70 %

Minute 10: 5 Deadlift @ 70 %

Minute 12: 5 Deadlift @ 75 %

Minute 14: 5 Deadlift @ 75 %

In Between Sets accumulate :30 Hollow Rock

S2: Metcon (AMRAP – Reps)

Death by Power Clean and Burpee Pull Up:

1 Power Clean and 1 Burpee Pull Up on the first minute,

2 Power Cleans and 2 Burpee Pull Ups on the second minute,

3 Power Cleans and 3 Burpee Pull Ups on the third minute, etc…until you can no longer complete the required reps.

Rx+: 185/125, Muscle Ups

Rx: 135/95, Burpee Pull Up

Sp: 115/80, Burpee Pull Up

*Score is reps of the last minute completed.

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 12 Exploding Burpee (Jump High)

Min 2: 20 Weighted DB Cycle Jumps (Lunge w/Jump at top. Switch legs in air) 15/10

Min 3: 10 Reps Gluten Free ( 1 side raise, 1 back kick, 1 back high kick)

L2: Metcon (Time)

4 Rounds

400 M Row

30 Ab Mat Sit Ups

10 Ring Rows w/ 5 second hold at top

*For Time

CORE

C1: Metcon (Time)

60 Evil Wheels for Time