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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Lower Body/DU Skill (No Measure)

5 Min Row w/Openers (Sprint 10 Secs on the top of each Minute)

2 Rounds

20 Double Unders

10 Single Leg Deadlift w/Empty Barbell (5 Each Leg)

6 Alternating Plank & Reach

SPORT

S1: Dead Stop Deadlifts

Completely unloading barbell and bringing it to a complete stop on the ground
Clustered Deadlift Singles

Every 2 minutes for 15 minutes (6 sets):

Focus: Completely unloading bar on the ground bringing it to a complete stop on the ground. Setting back and being consistent every deadlift.

Minute 0-4: Warm-Up/Technique

Minute 4: 8 @ 60%

Minute 6: 8 @ 65%

Minute 8: 6 @ 70%

Minute 10: 5 @ 75%

Minute 12: 3 @ 80%

Minute 14: 2 @ 85%

*Ask your coach before exceeding these suggested weights. This is a good day to be humble.

S2: Black & Blue (Time)

5RFT:

10 Power Cleans

10 Burpees

Rx+: 135/95

Rx: 115/80

Sp: 95/65

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 200m Row

MIn 2: 20 KB Goblet Squats

Min 3: AMRAP Empty Barbell Strict Press

L2: Metcon (Time)

2 Rounds for time

800m Run

12 Deadlifts, 95/65

20 DB Walking Lunges 20/10 (10 each leg)

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