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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up -Upper Body General (#1) (No Measure)

400m Run or row

3 Rounds

5 Negative Pull-Ups or ring rows

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

S1: S1 – Strict Press Push press (Weight)

16 min EMOM Strict Press + Push Press

Min 0-4: warm up technique

Min 4: 5+ 4

Min 6: 5 +3

Min 8: 3 +2

Min 10: 1 +5

Min 12: 1 +5

Min 14: 1 +5

Work up to a max

S2: Sport – 7min AMRAP + 5 min (AMRAP – Rounds and Reps)

AMRAP 7 min

3 Clean & Jerk (135/95lbs)

3 Toes-to-bar

6 Clean & Jerk

6 Toes-to-bar

9 Clean & Jerk

9 Toes-to-bar

Continue pattern until time

—–rest 2 min repeat for 5 min. Start where you left off.

Score = completed reps + partial. if you finish the 18 clean and Jerks and TTB and get 3 on the round of 21 your score = 18 + 3

RX+: as written

RX: 95/65lbs

SP: 75/45lbs

Sub V ups if needed.

L1 – stairs, backext,sit up, clock (No Measure)

16 min EMOM

Min 1: 5-7 stair runs

Min 2: 25 back ext on GHD

Min 3: 40 med ball Russian twist 20/14lbs

Min 4: 80 clock jumps 25lbs (12,3,6,9 o’clock)

JUST MOVE: half reps

L2: Life-19min AMRAP (AMRAP – Rounds and Reps)

19 min AMRAP

50 high knee runs (must get knee as close to chest as possible)

40 skier jumps 6/4ft

30 box jumps (land at top of box on one leg) 16/12″

20 weighted jumping jax 5/2.5

10 DB ground to OH 2 arm 30/15lbs

RX: as written

SP: 20/10lbs, lower box height

JUST MOVE: every 3 min rest 1 min

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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