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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

SPORT

S1: Pistols

Strict Pull Up/Pistol

Every 2 minutes for 18 minutes (6 sets):

Focus: Using the same mechanics for the pistol as you do the squat. Butt back, knees out.

Every 2 minutes for 16 minutes (6 sets):

Minute 0-5: Pistol Instruction. (Work pistol w/ plate, pistol to box, Pistol w/ Bands, Pistol W/ Rings, Pistol)

Minute 5: 3 Strict Pull Ups & 3 Pistols/Leg

Minute 7: 3 Strict Pull Ups & 3 Pistols/Leg

Minute 9: 3 Strict Pull Ups & 3 Pistols/Leg

Minute 11: 4 Strict Pull Ups & 4 Pistols/Leg

Minute 13: 4 Strict Pull Ups & 4 Pistols/Leg

Minute 15: 5 Strict Pull Ups & 5 Pistols/Leg (AMRAP for RX+)

Rx+: As Written

Rx: Strict Pull Ups/ Pistols with a plate held in front of you.

Sp: Negatives/Pistols to a Box or Bench

There is no score today for RX and SP. If you did RX+ your score is the amount of pistols you completed in the last round on minute 15.

S2: Twisted Sister (Time)

5 Rounds:

10 1-arm DB Snatch,

20 Cal Row

RX+: 70/50

Rx: 50/40

Sp: 40/30

LIFE

L1: Metcon (No Measure)

Strength

Part A) Row 500m, Run 400, Assault Bike 1.5 Miles

*There is no rest. When one is completed you immediately go to the next

Part B)

With the remainder of the 18 Minutes you will complete the following AMRAP….

10 Wall Balls

20 KB Swings

40 Single Unders

L2: Metcon (Calories)

Every 2 minutes for 16 minutes (9 sets)

Max Calories in :30 Assault Bike/Row/Ski Erg

15 Jumping Squats

Max Time Plank (remainder of two minutes)

*Score is Max Calories.

CORE

C1: Metcon (Time)

For Time:

60 GHD Sit-Ups

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