In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Coaches Choice (No Measure)

S1: S1 – Glutes (No Measure)

4 min EMOM

20 back stepping lunges with light DB’s 30/20lbs

4 min EMOM

5 box jumps. Jump as high as possible

4 min EMOM

20 banded goblet half squats choose weight

4 min EMOM

20m banded side step (hips in please)

S2: Sport – 15 min EMOM PS,GHD (Weight)

15 EMOM alt between (5 rounds)

Min 1: 3 power snatches

Min 2: 12 GHD sit ups (stape add 8 lunges)

Min 3: 10 burpees

score = weight

If you snatch 115/75lbs or more do 14 burpees

L1: L1 – squat,situp,delt,ass (No Measure)

16 min EMOM

MInute 1: 30 goblet squats 35/26lbs

Minute 2: 25 sit ups

MInute 3: 35 DB delt raises total (switch front and side) 15/10lbs

Minute 4: 12/8 calories on assault bike

RX: As written

SP: 26/18lbs, 10/5lbs

JUST MOVE: Half Reps

L2: Life medium row (Time)

60 GHD sit ups (every 15 do 4 stair runs)

1000m row (every 250m do 40 mountain climbers)

800m run (every 200m do 20 air squats)

60 burpees (every 15 rest :20 seconds)

JUST MOVE: half reps

22 min cap

AUX: AUX – OH stability + down dog. (No Measure)

4 min EMOM

Banded OH stability walk. KB dangling from PVC. :30 of walking. Use driving lanes to help traffic.

20 plank to down dog with 3 sec hold.

Skip to toolbar