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Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Row + pull ups (AMRAP – Reps)

15 min EMOM

5 rounds

Min 1: 300/250m row

Min 2: Rest

Min 3: Max strict pull ups, (should be getting at least 5 each round) Use bands as needed

SP:250/200m row

Score is number of pull ups.

S2: Sport – 20,15,10,5 light BB (Time)

20,15,10 reps always run or row

Front squats 95/65

Shoulder to overhead 95/65

800m Run or Row

RX+ 135/95

RX as written

SP 75/45

L1: L1 – 16 min medball (No Measure)

16 min EMOM

Min 1: 8/6 leg only assault bike holding med ball at chest

Min 2: 20 Med ball sit ups (touch ball in front) 14/10lbs

Min 3: 30 donkey kicks

Min 4: 20 DB curtsy lunges 10/5lbs

RX: as written

SP: 10/4

JUST MOVE: 60 sec bike + half the reps

L2: Life – row ghd, stairs (Time)

1000m row (every 200m do 10 GHD sit ups)

15 stair climbs (every 5 do 15 air squats)

RX: as written

SP: 800 row, 10 stairs

JUST MOVE:1000m row + 20 sit ups + 20 squats

L2: Life – row ghd, stairs (Time)

1000m row (every 200m do 10 GHD sit ups)

15 stair climbs (every 5 do 15 air squats)

RX: as written

SP: 800 row, 10 stairs

JUST MOVE:1000m row + 20 sit ups + 20 squats

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