In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm-up

Linear Dynamic Warm Up A (No Measure)

5-10-5 Shuttle x 3 reps

Walking Knee Pulls x 10 meters

Walking Knee Cradles x 10 meters

Walking Quad Stretch x 10 meters

Backwards RDL w/ Reach x 10 meters

SPORT

S1: Toes-To-Bar

EMOM x 8 minutes

Odd: 4 Front Squats @ 60% – 70% of 1RM Clean

Even: AMRAP Toes to Bar

*Score is total Toes to Bar.

S2: Metcon (Time)

Team WOD (25 Minute Time Cap)

In Teams of 3 or 4 Complete the following…

2 K Row (Switch every 250m)

100 Thrusters

100 Burpees (switch every rep)

200 KB Swings

300 Double Unders

2 K Row (Switch Every 250)

*If you don’t have 3-4 people, rest 1:1 (Work/Rest) or cut reps to equal the amount of people on your team.

RX+ : 135/95, 55/35

RX: 95/65, 35/26

SP: 75/55, 35/26

LIFE

L1: Metcon (Time)

500m Row

40 Air Squats

350m Row

30 Push Ups

150m Row

15 Burpees

*8 Min Time cap. This is a sprint.

*Score is time.

L2: Metcon (Time)

Team WOD (25 Minute Time Cap)

In Teams of 3 or 4 Complete the following…

2 K Row (Switch every 250m)

150 Goblet Squats

150 Burpees (switch every rep)

200 KB Swings

500 Single Unders

2 K Row (Switch Every 250)

*If you don’t have 3-4 people, rest 1:1 (Work/Rest) or cut reps to equal the amount of people on your team.