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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 PVC Pipe Pass Throughs

10 KB Swings

SPORT

S1: Jerk Balance (7×3)

Every 2 minutes for 17 minutes (7 sets):

Jerk Balance

Focus: Fast split into balanced foot position with a strong lockout, no press outs. Hold each split for 2-3 seconds before recovering, and ensure that you are well balanced.

Minute 0-4: Warm-Up/Technique

Minute 4: 5 Reps @ 40-45%

Minute 6: 3 Reps @ 45-50%

Minute 8: 3 Reps @ 50-55%

Minute 10: 3 Reps @ 55-60%

Minute 12: 3 Reps @ 60-65%

Minute 14: 3 Reps @ 65-70%

Minute 16: 3 Reps @ 65-70%

*% based off 1RM Jerk

20 sec hollow hold between each set (6 total).

https://www.youtube.com/watch?v=XLGOJ9FZW3U

S2: Metcon (Time)

4 Rounds

10 HSPU

15 T2B

20 Shoulder to OH

25 Double Unders

Rx+: 135/95

Rx: 95/65

Sp: 65/45, Push Ups, Knee Tucks/V-Ups, Double Taps

18min Cap

* Strict HSPU if you got ’em. If you need to scale reps for HSPU to a more manageable number do that. The HSPU will be tough as the rounds continue (i.e. you can do 5-7 fairly quickly but then stare at the wall for 3 mins to get the last 3-5, mod to 6 reps/round)

LIFE

L1: Metcon (No Measure)

3 Rounds, 3 Min at ea Station

:40 Work/:20 Rest

Jumping Lunges

10m Shuttle Run (down and back is 20m)

Plank

*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, and then repeat.

L2: Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

10 V-Ups

20 Box Step Ups

25 KB Deadlifts

30 Single Unders (Double Unders if you got ’em)

Rx: 24/20″, 53/35#

Sp: 20/16″, 44/26#

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