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Project Rise Fitness Denver, Project Rise Fitness Stapleton – 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 – Snatch 2 RM EMOM (Weight)

0-6 min warm up

10 rounds (every min)

2 rep snatch.

Fist 2 rounds you can change weight then you must keep the same weight.

JUST MOVE: 8 reps light bar every min

S2: Sport – WB up down + heavy (Time)

20,19,18…3,2,1

wall balls 20/14

up downs

—-Rest 2 min— —

5,4,3,2,1

Power cleans 165/105lbs

Burpee box step over thrusters (box step over then thruster) 40/20

RX+:205/125 50/40

RX: as written

SP: 115/45lbs 30/15lbs

45 min cap

L1: L1 – crunch,squat,deadbug,KBS (No Measure)

16 min EMOM

Min 1: 15 squat + 2 knee lifts between reps

Min 2: 50 crunches (Feet straight in air hand touch toes)

Min 3: 60 sec deadbug

Min 4: 25 kettlebell swings 35/26lbs

RX: hug a med ball during squats 20/14lbs

SP: 26/10lbs

JUST MOVE:SP weight 10, 20, :30 sec, 12reps

L2: Life – row,wb,vup,clock (Time)

4 rounds

400 run or row

50 no squat WB’s 10/4-6lbs

50 single arm/leg V ups

30 lunges (hands on side)

JUST MOVE: half reps

22 min cap

AUX: AUX – Just Plank (No Measure)

5min EMOM:

:25 Plank

(on elbows or hands)