In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S2: Sport – Linchpin 7/31/16 (Time)

5 Rounds for time of:

15 Kettlebell Swings 70/53lbs

15 Burpees

—–rest 2 min—–

2 Rounds for time of:

800m run

60 Air Squats

30 Pull-ups

15 Power Snatch 135/85

—-rest 2 min—–

3 Rounds for time of:

75 Double-unders

120m Prowler Push, empty (4x20m)

RX+: as written

RX: 95/65, 53/35lbs

SP: 65/35, 35/18lbs

L2: Life – Linchpin 8/14/16 (Time)

For time:

50-40-30-20-10 reps, Air Squat

25-20-15-10-5 reps DB clean and Jerk 20/10lbs

—–then—–

30-20-10

Wallballs 14/10lbs

Hanging knee tuck

Bench dips

—-then—–

For time:

1500/1200m Row

1 Mile Run

RX: as written

SP: 15/5lbs 10/4lbs

JUST MOVE: 1/2 reps

AUX: AUX – OH stability + down dog. (No Measure)

4 min EMOM

Banded OH stability walk. KB dangling from PVC. :30 of walking. Use driving lanes to help traffic.

20 plank to down dog with 3 sec hold.

Skip to toolbar