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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

5 Runners Lunge + Pigeon Stretch

:20 Forearm stretch (hands flipped palms facing out on ground)

S1: S1- 16 min EMOM ohs, hang, carry, (No Measure)

16 min EMOM

Min 1: 5 DB/KB OHS (try two)

Min 2: 50m sandbag or stone carry in front of body (heavy sub two 45lbs plates if needed)

Min 3: 100m single arm DB suitcase carry (Don’t lean, keep a neutral core)

Min 4: 20 DB bicep curls (just cuz)

S2: Sport – unbroken wallball (Time)

2 rounds for time

40 Wallballs (must stay moving to be unbroken)

30 shoulder to overhead (must stay at shoulders

20 DB hang cleans (cant put down) 40/20lbs

*Anytime you break one of the movements you must do a 400m run. sub 400 row if needed

RX+: 115/75 30/20lbs, 50/30lbs

RX: 95/65, 20/14

SP: 75/45 14/10, 20/10lbs

6 Week Challenge: 20 reps of each with SP weight.

20 min cap

L1: L1 – 16 min EMOM Dbpunch,hugsquat,row,shoulder hold (No Measure)

16 min EMOM

Min 1: 60 Dumbbell Uppercut Punches 20/10

Min 2: 25 Hugging Squats w/Med Ball 20/14

Min 3: 18/12 Cal Row

Min 4: :45 90 deg shoulder DB hold

RX: as written

SP: 10/5lbs, 12/8 cal

6 WK: same as SP

L2: life-chipper up (Time)

For Time:

30 jumping lunges

40 DB delt raises 20/10lbs

50 sit ups

60 stick jumps

70 mountain climbers

80 no squat wallballs 14/10lbs

70 mountain climbers

60 stick jumps

50 sit ups

40 DB delt raises

30 jumping lunges

RX: as written

SP: 15/5lbs, 10/5lbs

AUX: AUX – Couch stretch (No Measure)

2 min Each side

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