In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm-up

Lower Body/Trunk Stability (No Measure)

400m Run

3 Rounds

6 Push Up to T Rotation

10 Deep Lunge w/Elbow Drop

10 Alternating Plank & Reach (Right and Left, Arm and Leg)

SPORT

S1: Good Mornings (5RM)

Every 2 minutes for 15 minutes (7 sets):

5 RM Good Morning

Minute 0-2: Warm-Up

Minute 2: 10 Reps Empty Barbell

Minute 4: 3 Reps

Minute 6: 3 Reps

Minute 8: 3 Reps

Minute 10: 3 Reps

Minute 12: 5 RM

Minute 14: 5 RM

*No percentage work today. Today we will establish a 5RM.

* Make small & gradual jumps in weight

S2: Metcon (Time)

4 Rounds For Time:

30 Double Unders

10 Power Cleans

5 Burpees

Rest :60 seconds after each round. This is a sprint.

Rx+: 145/100

Rx: 115/80

Sp: 95/65

LIFE

L1: Metcon (No Measure)

15 Min EMOM

Min 1: :50 Second Wall Sit

Min 2: :50 Second Max Calorie Row

Min 3: :50 Lateral Lunges w/KB

L2: Metcon (Time)

For Time

800m Row

40 Wall Balls

400m Run

40 KB Swings

30 Cal Assault Bike

40 Burpees

Rx+: 20/14, 53/35

Rx: 20/14, 35/26

Sp: 14/10, 26/18

CORE

C1: The Fritz (Time)

“The Fritz” Birthday wod

35 GHD’s

20 DU