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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Upper Scap Sability/Core (No Measure)

800m Run or run

2 Rounds

10 scap pull ups

10 Hollow Rocks

10 toes touches

S1: S1- Heavy power cleans (Weight)

16 min EMOM

Min 0-4 warm up

Min 4:10 reps

Min 6: 3 reps 70%

Min 8: 3 reps 70%

Min 10: 3 reps 70%

Min 12: 3 reps 70%

Min 14: 9 reps 70%

Based on max squat clean.

S2: Sport – Barbell progression (Weight)

Death by (every 2 min you must complete)

6 Deadlift

3 Hang Clean

1 Jerk

RX+: 95/85, (20/10lbs added each time total)

RX: 75/55 (20/10lbs added each time total)

SP: Empty bar (10/5lbs added each time total)

After each 2 minute block you will add weight. You will go until you cannot finish the work in the set 2 minutes. Reps do not increase each round only the weight does.

IF YOU FINISH UNDER 10 min cut reps in half and climb back up.

Score = last weight completed

L1: L1 – donkey, high knee updown, snatch stair (No Measure)

16 min EMOM

1 min: 40 Donkey kick (https://youtu.be/nQ-b_tWlDtU?t=29s)

2 min: :60 sec (10 high knees + up down)

3 min: 30 Double DB snatch 20/10

4 min: 5 stair runs holding 1 DB 20/10

RX: as written

SP: 15/5lbs

JUST MOVE: half reps SP weight

L2: Life – single under,arm circ,bj,vups,skirow (Time)

800m run or row

100 beaded jump rope

80 plate arm circles 5/2.5

60 box jumps/ step ups 20/16

40 v ups

20 cal ski rower or arm only assault bike

50 beaded jump rope

40 plate arm circles 5/2.5

30 box jumps/ step ups

20 v ups

10 cal ski rower or arm only assault bike

JUST MOVE: 1/2 reps

*23 min cap

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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