In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Back Squat (3×5)

16 min EMOM

Min 0-5 warm up

Min 5: 5 reps 80-85%

Min 8: 5 reps 80-85%

Min 11: 5 reps 80-85 %

Min 13: :10 stand up at 130-150% of max

Min 14: :10 stand up at 130-150% of max

Min 15: :10 stand up at 130-150% of max

S2: Sport – wallball ttb, PC (Time)

5 Rounds of:

12 Wallballs 20/14lbs

9 Toes-to-bar

6 Power Cleans 135/95

RX+: 165/105lbs

RX: as written

SP: 95/55

L1: L1-16 min EMOM plank wall sit (No Measure)

16 min EMOM:

Min 1: 60 sec low plank (on elbows)

Min 2: 30 DB thrusters

Min 3: :60 wall sit

Min 4: 15 burpees

L2: Life – mini two wods (Time)

For time:

48 DB Front Squat 20/10

36 DB Clean & Jerk

24 single arm db snatch

——rest 1 min——

3 Rounds for time of:

15/8 Calories, Assault Bike

20 GHD sit-ups

RX: as written

SP: 15/5lbs

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

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