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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Clean & Jerk (No Measure)

3 Min Row w/Openers (15 Sec Sprint at top of each minute)

2 Rounds

10 Wall Squats

10 Z-Press w/Dumbell 20/10

3 Consecutive Broad Jumps

SPORT

S1: Split Jerk

Every 2 minutes for 15 minutes (7 sets):

1 Push Press + 1 Split Jerk

Focus: Limiting forward lean in the initial dip on both Push Press and Split Jerk.

Minute 0-2: Warm-Up

Minute 2: 1+ 2 @ 50%

Minute 4: 1+2 @ 65%

Minute 6: 1+1 @ 80%

Minute 8: 1+1 @ 90%

Minute 10: 1+1 @ 90%+

Minute 12: 1+1 @ 90%+

Minute 14: 1+1 @ 90%+

*% based off 1RM Push Press

**NOTE: First two sets (Min 2&4) have 2 split jerks in the complex. All others have one.

S2: Gymnasty (AMRAP – Reps)

“Gymnasty”

14 Min AMRAP

60 Air Squats

50 Push-Ups

40 Calorie Row

30 Single-Arm DB Snatches

20 Kipping Handstand Push-Ups

10 Muscle-Ups

Rx+: 70/50, As Written

Rx: 50/40, 20 Chest to Bar

Sp: 40/30, Any Gymnastics Modification

LIFE

L1: Metcon (No Measure)

15 min Running Clock

A) 10 Min to work as far as you can

500m Row

40 Air Squats

20 Burpees

350m Row

30 Air Squats

15 Burpees

150m Row

20 Air Squats

10 Burpees

B) At 10 Min for remaining 5 min

20 cal Assault Bike

10 Push Ups

L2: Metcon (Time)

5 rounds

60 Single Unders

30 Ab Mat Sit Ups

20 KB Clean and Press 35/26

10 Burpees

*18 Min Time Cap

CORE

C1: Metcon (No Measure)

3 Rounds

15 GHD Sit-Ups

15 Back Extenstions