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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1: S1 – Muscle ups (No Measure)

16 min EMOM

Min 0-10: muscle up technique (Hollow rocks/arches, kipping, transitions over low rings, kipping with pull back, etc)

Min 10: 5 barbell bent over row

Min 11: 5 barbell bent over row

Min 12: 5 barbell bent over row

Min 13: 5 barbell bent over row

Min 14: 5 barbell bent over row

Min 15: 5 barbell bent over row

S2: SPORT- run shouldOH (Time)

For Time:

15 shoulder to overhead (65/35)

600m run

12 shoulder to overhead (95/65)

400m run

9 shoulder to overhead (115/95)

200m run

6 shoulder to overhead (135/105)

200m run

3 shoulder to overhead (145/115)

18 min cap*

Score is time finished. If you don’t finish in 18 mins, put time in and then put reps in comments.

Rx+: Start at 95/85, add 20/10 lbs each round

Rx: As written

Sprint: start at the first weight go up by 5 lbs (total) each round

L1: L1 – 16 min plank,updown, (No Measure)

16 min EMOM:

Min 1: 80 high plank leg pulses upward each side( single leg)

Min 2: 20 up downs

Min 3: 30 russian twist + press between reps 1 DB 20/15-10lbs

Min 4: 40 single leg DL (1 DB)

RX:as written

SP: 15/5lbs

JUST MOVE: SP weight, 1/2 reps

L2: Life – BJ,Burp,Thrus,row,run (Time)

5 Rounds for Time

10 Box Step Ups 20/16″

10 Burpees

10 Thruster with PVC

20 banded side leg lifts (standing band at ankles lift leg out to side)

400m run

JUST MOVE: Half reps

AUX: AUX – Flutter Hip Taps (No Measure)

Every 1:30 for 4 rounds:

20 Flutter Kicks + 20 Hip Taps

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