In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

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 – Technique Tuesday Clean and Jerk (No Measure)

16 min EMOM

Min 0-4: hang to power

Min 4-8: ground to squat

Min 8-12: Jerk

Min 12-16: full thing.

S2: Sport – “Fran+Darwin = Frank (Time)

40/22 cal assault bike

21 Thrusters

21 pull ups

Rest 1 min

15 clusters

15 weighted pull ups 20/10 medball

Rest 1 min

9 Bear complex (squat clean thruster + back squat thruster)

9 Burpee pull ups

20/12 cal assault bike

Rx+: 95/65, sub 3 for one muscle ups. Must do all 9 burpees on last round.

Rx: 75/55

Sp: 45/35″

L1: L1 – 14 min holds (No Measure)

14 min EMOM

1 min: 25 DB thrusters 20/10lbs

2 min: :60 sec plank

3 min: 80 plate jumps (onto 25lbs)

4 min: :60 sec wall sit

Min 13-14 – 100 plate halos 25/15lbs (draw a circle around your head holding a plate)

RX: As written

SP: 10/5lbs

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

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

Skip to toolbar