In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Warm up Z (No Measure)

500m row 200 of the meters row arms only at 80+ strokes per minute ARMS ONLY

3 rounds

10 plate ground to Overhead 15/10lbs

10 russian twist with plate

10 scap push ups

10 plate squats

S1: Power Snatch (2+1)

15 min EMOM

2 Power Snatch + 1 Overhead Squat

Focus: Consistent movement in the catch on the power position

Minute 0-5: Warm-Up

Minute 6: 5+3 @ 50%

Minute 8: 4+3 @ 55%

Minute 10: 3+3 @ 65%+

Minute 12: 2+1 @ 65%+

Minute 14: 2+1 @ 65%+

S2: Sport- 12min 3x4min (AMRAP – Reps)

12 min running clock:

Start:

500m row

AMRAP doubleunders

at 4:00,

4 min AMRAP

5 burpees

10 DL

5 Shoulder to OH (STOH)

at 8:00,

4 min AMRAP

10 power cleans

5 V-ups

RX+ 135/95

Rx: 95/65

SP: 75/45

L1: L1 – 16 min ham curl,row,delt,skier (No Measure)

16 min EMOM

Min 1: 20 Supine Hamstring Curl on Med Ball

Min 2: 20 Ring Row

Min 3: 40 Front Delt raise 15/10

Min 4: 60 skier jumps Move quickly cover some distance

6 week challenge

Min 1: 20 Supine Hamstring Curl on Med Ball

Min 2: 20 Ring Row

Min 3: 20 DB Front Delt raise 10/5lbs

Min 4: 40 skier jumps Move quickly cover some distance

Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8

L2: “Grannnierace” (Fran, Grace, Annie) (Time)

10 DB clean and Jerk 30/20

21 PVC thrusters

21 jumping pull ups

10 DB Clean and Jerks

15 PVC thrusters

15 jumping pull ups

10 Clean and Jerks

9 PVC Thrusters

9 Jumping pull ups

then

50-40-30-20-10

Stick jumps (over paralettes)

sit ups

6 Week Challenge: 20 min cap. 20/10-5lbs

AUX: AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch