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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up -pull up + shoulder (No Measure)

400 m run or row

3 rounds

10 scap pull up

10 TTB or knee tuck

2-10 second ring row

10 toe touches

S1: S1 – Bro day #4 (No Measure)

15 min EMOM

5 rounds

Min 1: 20 DB Skull Crushers

Min 2: 10 DB Bicep Curls (heavy)

Min 3: Rest
If you are dislike bicep curls (I.E GAINZ) sub 3 power cleans.

S2: Sport – DL,FrontSQ, Box J (Time)

5 Rounds for time of:

10 Deadlifts 155/95

10 Single DB front squats. Hold DB in front rack on one side (not goblet). 50/30lbs

10 box jumps or step ups 24/20″

200m Run or row

RX+: 185/115, 70/50lbs 30/24″

RX: as written

SP: 115/65, 20/16″, 30/15lbs

Change: added 200m run

L1: L1 – 16min 40 bro,stick,russian,halfsq (No Measure)

16 min EMOM (4 rounds)

1 min: 20 DB bro press (half way up shoulder press) 20/10lbs

2 min: 20 stick jumps/steps total

3 min: 20 Med ball russian twist 20/14lbs

4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down)

*add 10 reps to each movement after each round

RX:as written

SP: 15/5lbs, 14/10lbs

JUST MOVE: add 5 reps

6 Week Challenge

1 min: 30 DB bro press (half way up shoulder press) 15/5lbslbs

2 min: 20 Parallete step overs

3 min: 20 Med ball russian twist 10/4lbs

4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down) USE A POLE TO STAY UPRIGHT

L2: Life-Hinshawish (Time)

3 rounds

200m row or run

12/8 cal assault

200m row or run

12 hanging tucks

200m row row or run

12 knee push ups

200m row or run

12 DB bent over row 30/20lbs

RX: as written

SP: 20/10lbs,

JUST MOVE: 2 rounds

21 min cap

AUX: AUX – Accumulated Plank (No Measure)

Accumulate:

2:30-3:00 in a Plank

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