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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 PVC Pipe Pass Throughs

10 KB Swings

SPORT

S1: Push Press-Push Jerk-Split Jerk

Every 2 minutes for 15 minutes (7 sets):

Push Press + Push Jerk + Split Jerk

Focus: Consistent dip and drive. Stay stacked, and drive through your heels.

Minute 0-2: Warm-Up

Minute 2: 1+1+1 @ 50%

Minute 4: 1+1+1 @ 65%

Minute 6: 1+1+1 @ 80%

Minute 8: 1+1+1 @ 90%

Minute 10: 1+1+1 @ 90%+

Minute 12: 1+1+1 @ 90%+

Minute 14: 1+1+1 @ 90%+

*% based off 1RM Push Press

20 sec front leaning rest on rings between each set (6 total).

S2: Metcon (AMRAP – Reps)

5 Rounds

2 mins to complete

200m Row

5 Hang Squat Clean Thrusters

Max Pull Ups with remaining time

1 min Rest

*score is total pull ups

Rx+: 135/95, Muscle Ups

Rx: 115/75

Sp: 75/55

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)

10-20-30-20-10

Box Jumps

KB Swings

Up Downs

Rx: 24/20, 53/35

Sp: 20/16, 35/26

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