In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Game – plate centipede (No Measure)

Play after warm up before L1/S1

2 team race across the room. Everyone is standing on a plate with one extra plate. You cannot touch the ground but have to advance the whole team across the room and back.

Use different weighted plates

S1: S1 – Front Squat (Weight)

16 min EMOM

Min 0-4 warm up

Min 4: 20 reps

Min 6: 5 reps 80-85%

Min 8: 5 reps 80-85%

Min 10: 5 reps 80-85%

Min 12: 5 reps 80-85%

Min 14: 5 reps 80-85%

S2: Sport – row GHD (Time)

4 rounds

500/400m row

10 GHD sit ups

10 burpee over bar/stick

200m farmers walk 50/30lbs

RX+: 70/50lbs

RX:as written

SP: 40/20lbs

22 min cap

L1: L1 – 14 min holds (No Measure)

14 min EMOM

min 1: 25 DB thrusters 20/10lbs

min 2: :60 sec plank

min 3: 80 plate jumps (onto 25lbs)

min 4: :60 sec squat hold

Min 13-14 – 100 plate halos 25/15lbs (draw a circle around your head holding a plate)

RX: As written

SP: 10/5lbs

JUST MOVE: 1/2 half reps

L2: Life – 18minAMRAP general CF (AMRAP – Rounds and Reps)

18 min AMRAP

500m Row

40 Air Squats

350m Row

30 elbow to plank walks (start in plank go to elbows go back to plank = 1)

150m Row

15 Burpees

Rest 1 min after each round

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

Skip to toolbar