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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Shoulders + general + snatch (No Measure)

400 run

4 min amrap

10 Scap pull ups

10 PVC pass throughs

10 squats

10 floor sweeps

S1: S1 – Strict press (Weight)

16 min EMOM

Min 0-2 warm up technique

Min 2: 10 reps

Min 4: 8 reps

Min 6: 5 reps 80%-

Min 8: 5 reps 80%-85%

Min 10: 5 reps 80%-85%

Min 12: 5 reps 80%-85%

Min 14: 5 reps 80%-85%

between sets do 3 stair runs or 10 pistols (modify as needed)

S2: Sport – wallball ttb, PC (Time)

5 Rounds of:

12 Wallballs 20/14lbs

9 Toes-to-bar

6 Power Cleans 135/95

200m run or row

RX+: 165/105lbs

RX: as written

SP: 95/55

JUST MOVE: 3 rounds

CHANGE – added 200m run each round

L1: L1 – donkey, high knee updown, snatch stair (No Measure)

16 min EMOM

1 min: 40 Donkey kick (https://youtu.be/nQ-b_tWlDtU?t=29s)

2 min: :60 sec (10 high knees + up down)

3 min: 30 Double DB snatch 20/10

4 min: 5 stair runs holding 1 DB 20/10

RX: as written

SP: 15/5lbs

JUST MOVE: half reps SP weight

L2: Life – 18 min AMRAP row,KB,ROW,grass,SU (AMRAP – Rounds and Reps)

18 min AMRAP

10 single ring (two arms under hand grip) ring row

10 KB squat clean (KB touches ground clean to goblet positon

200m run

20 grasshoppers

10 sit ups

200m run

JUST MOVE: half reps every 4 min rest 1 min.

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press