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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

10 Runners Lunge + Pigeon Stretch (5ea leg)

SPORT

S1: Push Press-Push Jerk-Split Jerk (7 x 1+1+1)

Every 2 minutes for 15 minutes (7 sets):

Push Press + Push Jerk + Split Jerk

Focus: Consistent dip and drive. Stay stacked, and drive through your heels.

Minute 0-2: Warm-Up

Minute 2: 1+1+1 @ 50%

Minute 4: 1+1+1 @ 65%

Minute 6: 1+1+1 @ 80%

Minute 8: 1+1+1 @ 90%

Minute 10: 1+1+1 @ 90%+

Minute 12: 1+1+1 @ 90%+

Minute 14: 1+1+1 @ 90%+

*% based off 1RM Push Press

20 sec front leaning rest on rings between each set (6 total).

S2: The Bruce (Time)

Bruce’s 31’s Birthday Wod

Bruce used to weigh over 410lbs. In the span of 1 year he lost over 200lbs and cut his bodyweight in half. Let’s celebrate that.

200 m farmers walk

then

4 rounds

3 Deadlifts

6 burpees

9 Cal row

then

200 m run

After each round you will take off weight from your deadlift. weight stripped is listed as total take off the bar.

Don’t be selfish and take all the small weights.

RX+: 410/285 Strip 50/30, 70/53 (Farmers carry)

RX: 345/ 215 Strip 30/20, 53/35 (Farmers carry)

SP: 225/135 Strip 20/20 44/26 (Farmers carry)

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 15 DB Bent Over Rows 20/10

Min 2: 20 DB Snatch

Min 3: 15 DB Front Raises

L2: Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

3-6-9-12-15-18….

Burpee To Plate

Plate Ground to Overhead, 45/25

200m Run (After each round)