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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

OH Stability (No Measure)

400m Run & 500m Row

2 Rounds

25 Face Pulls

5 OH Squat w/Empty Barbell

5 Inchworm

SPORT

S1: Push Press

Push Press

Every 2 minutes for 18 minutes (6 sets):

Focus: Explosive lock out. Drive hard.

Minute 0-6: Warm-Up/set up

Minute 6: 10 Reps @ < 30%
Minute 8: 8 Reps @ 40%

Minute 10: 6 Reps @ 50-60%

Minute 12: 5 Reps @ 60-70%

Minute 14: 3 Reps @ 70-80%

Minute 16: 2 Reps @ Aprox 85-90%

*% based off 1RM Push Press

S2: Metcon (AMRAP – Reps)

Lynne

5 Rounds

Max Rep Bench Press (Bodyweight)

Max Rep Strict Pull – Ups

*This workout is not for time but will have a 20 Min Cap.

*Score is total reps of Pull-Ups and Bench Combined.

Rx+: Bodyweight

Rx: 3/4 Bodyweight

Sp: 1/2 Bodyweight

LIFE

L1: Metcon (No Measure)

Every Minute for 16 Minutes (4 sets):

Min 1: 10 V- Ups

MIn 2: 20 Weighted Jumping Jax’s5/2.5 plates

Min 3: 20 No Squat Wallballs

Min 4: 20 Jumping Lunges

After 4 Rounds Do 30 GHD’s

L2: Metcon (AMRAP – Reps)

For total reps:

60 seconds max Sit-Ups

60 seconds max reps KB Swings 35/36

60 seconds max reps Death Marches (1 Step = 1 rep) 20/10

60 seconds max reps Ring Rows

Repeat for 4 total rounds (16 minutes)

Score = total reps