In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

warm up – Coaches choice game (No Measure)

coaches choice 6 minutes + 5 min game.

S1: S1 – Row team sprints mini wod (Time)

3 rounds

200m row while partner holds KB in front rack.

Can only row while partner is holding. Each person does each station 3 times.

RX+: 53/35

RX: 44/26lbs

SP:35/18lbs

S2: Sport 2 min AMRAPS x 7 (AMRAP – Reps)

Team WOD 2-3 people

2 min AMRAP

Cal on Assault bike

—–Rest 1 minute——–

2 min AMRAP

Rope climbs

—–Rest 1 minute——–

2 min AMRAP

Power Clean 165/105

—–Rest 1 minute——–

2 min AMRAP

Front squat 165/205

—–Rest 1 minute——–

2 min AMRAP

burpee with DB (must press DB at top) 50/30

—–Rest 1 minute——–

2 min AMRAP

DB stair climbs

—–Rest 1 minute——–

2 min AMRAP

Foam Roll anywhere that hurts

RX+ 205/125 70/40

RX as written

SP 135/85 40/20 DU can be broken however

L1: Life – 12 days of april (Time)

12 days of April SOLO

1 100m run or row

2 push ups

3 = 200m run

4 GHD sit ups

5 Burpees

6 Cal assault bike or ski erg

7 sit ups

8 = 400m run

9 KBS 35/18

10 lunges

11 KB deadlifts

12=100m lunge

45 min cap

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift