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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – snatch + general (No Measure)

400 run

2 rounds

5 PVC push press w/2sec pause at top

10 PVC OHS

10 PVC pass throughs

10 Lunge + twist

S1/2: Sport – 3 wods mid week (Time)

For time:

50 Toes-to-bar

40 Ring Dips, Strict

30 Pull-ups, Strict

—-rest 2 min —–

5 Rounds for time of:

20 Medball cleans, 20/14

10 Shoulder Press, 95/65

2 Rope Climb,

—-rest 2 min —-

5 Rounds for time of:

50 Double-unders

5 Power Snatch, 135/95

RX+: as written

RX: 75/45lbs, 95/65lbs

SP: hanging knee tuck, empty bar, 75/45lbs

Use bands for strict movements as needed. 3 for 1 single unders

L1: L1 – balance and single leg (No Measure)

16 min EMOM

Min 1: 20 trainer bar ohs

Min 2: 30 skier line jumps (hold catch for 1 sec)

Min 3: 80 DB punches (squeeze core) 10/5lbs

Min: 4: 30 banded Jane fondas

RX: as written

SP: 5/2.5lbs

JUST MOVE: Half reps

L2: Life – 20 min AMRAP DBS,Situp,Ringrow,run (Time)

20 min AMRAP:

20 squats with DB (20/10)

15 situps

10 Bent over row

Every 3 minutes you must run or row 200m. Score = Total Reps

If you don’t finish the round before you go run/row, you pick up counting where you left off.

RX: as written

SP: 15/5lbs

JUST MOVE: SP weight every 4 min rest 1 min.

AUX: AUX-grip + hips (No Measure)

2 min plate pinch walk

2 min Each side banded hip stretch

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