In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm-up

general easy (No Measure)

8min amrap

300 row

10 squats

10 lunge and twist

10 sit ups

10 shoulder press with empty bar

SPORT

S1: Metcon (Time)

Partner WOD

1 250 Meter Row

2 Muscle Ups

3 Dumbbell Thrusters 50/30 lbs

4 Box Jumps 24″/20″

5 pull ups

6 Burpees

7 Kettlebell Swings 70/53

8 Single arm KB Push Press 4/arm 70/53

9 Toes to Bar

10 Walking Lunges with Dumbbells 50/40 lb

11 Ring Dips

12 Man-Makers 50/40 lb

Equipment

2-DB’s

1 KB

1 Box

1 Rower

One person works while the other rests

Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 250 Meter Row

2 – 2 Muscle Ups, 250 Meter Row

3 – 3 DB Thrusters, 2 Muscle Ups, 250 Meter Row

4 – 4 BJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row

. . . and so on.

RX+: As Written

Rx: 5 C2B Pull – Ups (MU’s), 10 DB Strict Press ( HSPU), 53/35, 40/30

Sp: Any Gymnastics Modification past RX standard, 35/26, 30/20

*40 Min TIME CAP

LIFE

L1: Metcon (Time)

2 rounds Partner Wod

1 Set of 40 Single Unders

2 Candle stick Burpees

3 Dumbbell Thrusters 20/10 lbs

4 Goblet Squats 35/26

5 DB bicep curls

6 Burpees

7 Kettlebell Swings 35/26

8 KB single arm Push Press 4/arm 35/26

9 V Ups

10 Walking Lunges with DB 20/10

11 Elevated Push Ups

12 Man-Makers 20/10 lb

Equipment

2-DB’s

1 KB

1 Jump Rope

One person works while the other rests

Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 5000 Meter Row

2 – 2 Burpees, 500 Meter Row

3 – 3 DB Thrusters, 2 Burpees, 500 Meter Row

4 – 4 Goblet Squats , 3 DB Thrusters, 2 Burpees, 500 Meter Row

. . . and so on.

*40 Min TIME CAP

Skip to toolbar