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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Hatch squat Week 1 of 6 B (Weight)

Back Squat

Min 2: 1*10 @60%

Min 4:1×8 @65%

Min 6 1*8 @70%

Min 8 1*8 @ 75%

Front squat (roughly 80% of back squat)

Min 10 1×5 @ 65%

Min 12 1×5 @ 70%

Min 14 1×5 @70%

S2: Sport – g20, (Time)

10 clean and jerks

——then—-

3 rounds

5 reps TTB + pull up

15 hand release push ups

—–then—–

20/12 cal assault bike

RX+ 205/125

RX 155/105

SP: 125/75

L1: L1 – 14 min holds (No Measure)

14 min EMOM

min 1: 25 DB thrusters 20/10lbs

min 2: :60 sec plank

min 3: 80 plate jumps (onto 25lbs)

min 4: :60 sec squat hold

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

RX: As written

SP: 10/5lbs

JUST MOVE: 1/2 half reps

L2: LIFE- 4x5min AMRAPs (AMRAP – Rounds and Reps)

AMRAP 5 minutes:

10 DB front squats 20/10lbs

10 DB deadlifts

10 DB lunges

200m run or row

RX: as written

SP: 15/5lbs

JUST MOVE: 2 rounds

then, rest 1 minute. Repeat for 4 times total.

*Score is total rounds and reps of your lowest scoring round

AUX: Aux – ankle/knee (No Measure)

90 seconds on each leg

https://youtu.be/aLj_VkfQzJI?t=1m32s

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