In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

General Warm Up D (No Measure)

400 meter run, then:

3 rounds

30 alt toe touch seated

7 muscle cleans with empty barbell

15 scap pull up

S1: S1-Front squat + Thruster (Weight)

16 min EMOM (FS + Thruster)

Min 0-4: Instruction (Focus on vertical back in the squat)

Min 4: 5+1

Min 6: 5+1

Min 8: 5+1

Min 10: 5+1

Min 12: 5+1

Min 14: 5+1

Climb your way up to something heavy for the day.

Take out of the rack

S2: Sport – DBsnatch,DL,PU (Time)

6 rounds

4 DB hang clean

8 deadlifts

12 pull ups

200m run

RX+: 70/40 315/225

RX: 50/30 225/155

SP: 40/20 185/125

L1: L1 – Glute Heaven (No Measure)

16 min EMOM

Min 1: 80 banded pulsing (small movements) jane fondas

MIn 2: 30 banded half squat + jump (keep legs out at top of jump)

Min 3: 20 KB Thrusters (10 Each Arm) 26/18lbs

Min 4: 40 Lateral Side to Side Lunges

RX:as written

SP: 18/10lbs

JUST MOVE: half reps

L2: Life – 5 rounds run, hold,mtclim (Time)

5 rounds

400m run or 500 row

:30 DB delt hold 10/5lbs

25 air squats

40 bicycle crunches

RX: as written

SP: 10/5lbs

JUST MOVE: 3 rounds

23 min cap

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

Skip to toolbar