In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm up – Olympic swimmer/runner (No Measure)

400m run or 2 minutes of this dance https://vimeo.com/45784191

2 rounds

15 bent over arm slaps (Like Phelps)

20 flutter kicks

10 donkey kicks

10 jumping squats

10 calf pedals

S1: S1 – Full body day #1 (Weight)

14 min EMOM

Min 0-2: warm up

4 rounds

Min 1: 15 DB Front Box Squat

Min 2: 15 Bent over row (medium weight)

Min 3: 10-15 push press same weight

S2: Sport – BJ,PC sprint (Time)

8 rounds

10 box jumps or step ups 24/20″

5 power snatch 95/65lbs

every 4 rounds run 400m (run twice total)

RX+: 135/95

RX: as written

SP: 65/35lbs

L1: L1 – 16 min,squatbj,run,updown,db march (No Measure)

16 min EMOM

Min 1: 15 full squat into a Box jump 20/16″

Min 2: 200m row

Min 3: 15-20 up downs

Min 4: 60 sec double DB march 40/30lbs (walk in place)

RX: as written

SP: 30/20lbs, 16/12″ (3x45lbs plates stacked)

6 Week Challenge

16 min EMOM

Min 1: 15 air squats

Min 2: 60 sec row

Min 3: 10-12 updowns

Min 4: 60 sec double DB march 30/15lbslbs (walk in place with high knees)

L2: Life – run step up sit up row (Time)

5 Rounds

200m run

10 DB Step Ups 20/16″ 30/15lbs

10 DB Strict Press

20 Med Ball Pull Overs (Against Wall) 10/4lbs

20 cal row

RX: As written

SP:20/10lbs

25 min cap

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

Skip to toolbar