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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Pull-ups (pull up)

16 min EMOM

Min 0-8: kipping pull up technique

Min 8: 5-10 strict pull ups

Min 10: 5-10 strict pull ups

Min 12: 5-10 strict pull ups

Min 14: 5-10 strict pull ups

Use bands if needed. Do Chest to bar if too easy.

General Warm Up F (No Measure)

2 rounds

10 Calorie Assault Bike @ 80%

5 Push Press + 5 Push Jerk w/ Empty Barbell

5 Dive Bomber Push Ups

10 Ab Mat Sit Ups

S2: Sport 8 min AMRAP + sled (AMRAP – Reps)

8 min AMRAP

25 Wallballs 20/14

15 TTB

—–Rest 2 min—–

4 min AMRAP Partner sled push 10m (Length of room)

RX+ 30/20

RX 20/14

SP 14/10

Score = total reps from wod 1 + total Meters(as reps from wod 2)

Sled weight should be medium/heavy weight.

Write weights used in notes

L1: L1 – burp,grass,gob,russi, ski (No Measure)

16 min EMOM 4 Rounds)

Min 1: 50 Grasshoppers

Min 2: 10 Burpee Ball Slams

Min 3: 30 KB Russian Twists 26/18

Min 4: :60 ski erg or arm only assault bike

RX: as written

SP: 18/10lbs

L2: Life 16 min AMRAP (AMRAP – Rounds and Reps)

16 Min AMRAP

20 leg ext (Lie on back and pull knees to chest then extend them)

20 lateral box step overs 20/16″

25 ball ground to overhead 20/14lbs

80 single leg line jumps

Rx: as written

Sp: 14/10lbs

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

5 minutes in dead bug every :30 sec change positions.

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