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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – rowling toe squats (No Measure)

3 rounds of Rowling

——then——

2 rounds

10 toe touches

10 squats

10 ring rows

S1: S1 – gymnastics (No Measure)

15 min EMOM

Min 0-5: technique warm up

Min 6-16: Pull up or MU. do 50% of your max set each minute.

CAN’T DO A PULL UP OR MU? Do jumping 5 bar muscle ups each min.

S2: Sport – Row, burp DU (AMRAP – Reps)

4 min EMOM :30 work/ :30 rest

Row

4 min EMOM :30 work/ :30 rest

burpee to plate 45/25lbs

2 min max Double unders

4 min EMOM :30 work/ :30 rest

Row

4 min EMOM :30 work/ :30 rest

burpee to plate 45/25lbs

Score = reps/calories

RX: as written

SP: single unders or hip taps

L1: L1 – burp,grass,gob,russi, ski (No Measure)

16 min EMOM 4 Rounds)

Min 1: 50 Grasshoppers

Min 2: 10 Burpee Ball Slams 40/15lbs

Min 3: 30 KB Russian Twists 26/18lbs

Min 4: :60 ski erg or arm only assault bike

RX: as written

SP: 18/10lbs, 20/10lbs

JUST MOVE: SP weight half reps

L2: Life hip outs (Time)

4 rounds

30 jumping lunges

10 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15

20 hip outs

30 Wallballs 14/10

200m run

RX: As Written

SP: 15/5, 10/6

JUST MOVE: half reps

https://www.youtube.com/watch?v=mPdyInIsp80 Watch at 38 seconds

AUX: AUX – Plank Crunch (No Measure)

6min EMOM:

Odd: :30 Plank (on elbows)

Even: 20 Crunches

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