In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

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: Sport – team 3 min AMRAP (AMRAP – Reps)

Teams of 2 complete

2 rounds

3 min Squat clean thrusters 115/75

3 mins of DB step ups 40/20

3 mins of Unison burpee (chest on ground together + jump and clap)

3 mins of pull ups

2 min rest

Rx+: 135/95, 50/30 sub muscle ups if you have them

Rx: as written

Sp: 95/65, 30/15

6 week challenge: empty bar 20/10lbs

L1: Life – Linchpin 7/10/16 (Time)

3 Rounds for time of:

40 KB Deadlifts 53/35lbs

15 Overhead Squats trainer bar or PVC

3x(21-15-9) reps for time of:

Hang DB Squat Clean 20/10lbs

jumping ring muscle ups (half reps)

For time:

800m Run or row

rest 1 min

400m run or row

rest :30

200m run

RX: as written

SP: 35/18lbs, 10/5lbs

6 week: sub ring rows, SP weight. Every 4 minutes rest 1 minute. 35 min cap

40 min cap

AUX: aux – 4 emom half squats (No Measure)

4 min EMOM 20 banded half air squats

Start at 90 deg go up half way