In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 shoulder Pass Throughs w/ band

10 KB Swings

S1/2: Sport – 12 days of actual Christmas (Time)

Just like the song

1-200m run or row

2-squat cleans

3-DB Snatch

4-Muscle Ups (sub jumping ring or bar MU)

5-Box Jumps

6 Toes to Bar

7- Deadlifts same as squat clean

8- Wall Balls 20/14lbs

9-DB Swings

10-cal assault bike

11-DB Thruster same as DB snatch

12-Ground to overhead same as squat clean

RX+-225/155, 70/50, 30/24″, 24/20″, 20/16″

RX-185/105, 50/30,

Sprint 135/75, 30/15
Partner wod

L1/2: Life – 12 days of Christmas lifestyle (Time)

12 days of April SOLO

1 100m run or row

2 push ups

3 = 200m run

4 GHD sit ups

5 Burpees

6 Cal assault bike or ski erg

7 sit ups

8 = 400m run

9 KBS 35/18

10 lunges

11 KB deadlifts

12=100m lunge

45 min cap

JUST MOVE: go until number 9

AUX: AUX – Flutter Hip Taps (No Measure)

Every 1:30 for 4 rounds:

20 Flutter Kicks + 20 Hip Taps

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