In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Warm up Z (No Measure)

500m row 200 of the meters row arms only at 80+ strokes per minute ARMS ONLY

3 rounds

10 plate ground to Overhead 15/10lbs

10 russian twist with plate

10 scap push ups

10 plate squats

S1: S1 – Shoulder Health (Weight)

15 min EMOM

Min 1: 15 reps https://youtu.be/G5CDKEgIG0M?t=1m45s

Min 2:OFF

Min 3: 12-15 reps Seated DB shoulder press

Min 4: OFF

Min 5: 24 total DB ext rotations https://youtu.be/G5CDKEgIG0M?t=30s

score is shoulder press weight

S2: Sport – Linchpin 9/11/16 (Time)

4 Rounds for time of:

200m Run or row

10 Thrusters 135/95

2 Rope Climb

RX+:as written

RX: 95/65

SP: 75/45

sub 10 single ring ring underhand grip ring rows for rope climbs

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

L2: Life – Thrust,Punch,Jax,Plate jump (Time)

5 rounds

20 DB thrusters 20/10lbs

20 DB punches 20/10lbs

40 weighted jumping jax 5/2.5lbs

60 plate jumps 45/25lbs

3 DB stair climbs

RX: as written

SP: 15/5lbs

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

Skip to toolbar