In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

General Warm Up F (No Measure)

2 min bike row or run.

2 rounds

10 pole squats

10 banded side steps

10 Ab Mat Sit Ups

S1: S1 – Snatch 2 RM EMOM (Weight)

0-6 min warm up

10 rounds (every min)

2 rep snatch.

Fist 2 rounds you can change weight then you must keep the same weight.

JUST MOVE: 8 reps light bar every min

S2: Sport – cluster TTb (Time)

10-9-8…2-1 reps for time of:

TTB

Thrusters 135/95

RX+: as written

RX: 95/65

SP: 75/35

sub 3 for 1 muscle ups if wanted

L1: L1- 15 min EMOM (No Measure)

16 min EMOM:

Min 1: 80 high knees

Min 2: 15 v-ups

Min 3: 30 weighted DB lunges (20/10)

Min 4: :60 med ball hold above head

JUST MOVE: 1/2 reps

L1: L1- 15 min EMOM (No Measure)

16 min EMOM:

Min 1: 80 high knees

Min 2: 15 v-ups

Min 3: 30 weighted DB lunges (20/10)

Min 4: :60 med ball hold above head

JUST MOVE: 1/2 reps

L2: Life – SQT (Time)

Life SQT

10 rounds

8 KB swings 35/26lbs

200m run/row

RX: as written

SP: 26/18lbs

JUST MOVE: SP weight 1/2 reps

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

Skip to toolbar