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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General B (No Measure)

750m row @ moderate pace, then:

3 rounds

7 empty barbell thruster

5 spiderman lunge per leg

5 nice and easy burpees

SPORT

S1: Good Mornings (5×3)

15 Min EMOM:

Min 0-3: Warm Up

Min 3: 3 Good Mornings

Min 4: 5 Hollow Rocks + 5 V-Ups

Min 5: 3 Good Mornings

Min 6: 5 Hollow Rocks + 5 V-Ups

Min 7: 3 Good Mornings

Min 8: 5 Hollow Rocks + 5 V-Ups

Min 9: 3 Good Mornings

Min 10: 5 Hollow Rocks + 5 V-Ups

Min 11: 3 Good Mornings

Min 12-15: Accumulate 2 minutes in a handstand (back against wall, wall-facing, free standing..you choose)

Scale Handstand as necessary – could be on head, could be lowered to 1 min or less. Be smart.

S2: Metcon (AMRAP – Reps)

9 min AMRAP

descending ladder by 3 reps…

15-12-9-6-3

KB swings

Front Squats

if you finish the ladder, start back at 15.. score is total reps

Rx+: 70/53, 135/95

Rx: 53/35, 95/65

Sp: 35/18, 75/45

LIFE

L1: 12 min Tabata Buns N Thighs (No Measure)

12 minute Tabata Style Buns and Thighs

:20 on/ :10 off for 8 rounds (after 8 rounds rotate to next station)

Pulsing Lunges (alt. between sides for 4 each side total)

Air Squats

Hamstring Curl with Med Ball under feet

L2: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

100m row (or run) sprint

40 DB punches

30 mountain climbers

20 DB push press

10 tuck jumps

AUX: AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch