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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Clean & Jerk (No Measure)

3 Min Row w/Openers (15 Sec Sprint at top of each minute)

2 Rounds

10 Wall Squats

10 Z-Press w/Dumbell 20/10

3 Consecutive Broad Jumps

SPORT

S1: Clean and Jerk

Clean and Jerk (1 RM)

Every 2 minutes for 18 minutes (6 sets):

Focus: Treating every Clean and Jerk as a single rep.

Every 2 minutes for 18 minutes (6 sets):

Minute 0-6: Warm-Up/set up

Minute 6: 5 C&J @ 60% (Singles)

Minute 8: 5 C&J @ 70% (Singles

Minute 10: 3 C&J @ 75% (Singles)

Minute 12: 2 C&J @ 80% (Singles)

Minute 14: 1 C&J @ 90%-95% or 1RM if ready

Minute 16: 1RM C&J

S2: Metcon (Time)

“Downward Spiral”

100 Double Unders

60 Jumping Lunges

50 Sit-Ups

40 Push-Ups

30 Deadlift

20 Goblet Squats

10 Power Clean

*18 Min Cap

Rx+:53/35, 225,155

Rx: 53/35, 185/125

Sp: 35/26, 135/95

LIFE

L1: Metcon (No Measure)

16 min EMOM (4 rounds)

1 Min: 20 Skier Single Leg Jumps (side to side)

2 Min: 20 Ring Rows

3 Min: 8-12 Burpee

4 Min: 20 Sit-Ups

L2: Metcon (AMRAP – Reps)

For total reps:

60 seconds max calorie Assault Bike

60 seconds max reps Sit-Ups

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

60 seconds max reps Jumping Lunges

Repeat for 4 total rounds (16 minutes)

Score = total reps