In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Power Clean + Hang Squat Clean (Weight)

16 min EMOM PC+HSC

Focus: Keep chest lifted and lats pressing in on Deadlift

Min 0-6: technique work

Min 6: 3+2

Min 8: 2+2

Min 10: 2+2

Min 12: 1+1

Min 14: 1+1

Work up to a max

S2: Sport – 4 rounds + ass bike (Time)

22//16 cal assault

40 rounds for time

2 lunges

1 power clean 115/75

RX+: 165/105

RX: as written

SP: 95/55lbs
Erin’s big 4 oh.

Happy birthday Erin. We are thrilled to have you in our community.

L1: L1 – 16min Row,Shoulder touch,Glute bridge,stepup (No Measure)

16 min EMOM

Min 1: 10/7 backwards pedal leg only assault bike

Min 2: 60 Plank Shoulder Touches

Min 3: 20 Glute Bridges (3 sec hold at top)

Min 4: 30 box step ups 20/16″

L2: Life – barbellwod, (Time)

12 rounds

9 deadlift 45/35 (empty bar)

8 hang clean

7 shoulder press

6 sit ups

After 3 round do a 400m run or row

AUX: AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.

Kids WOD

K1: Life – Deck of cards teams of 3-4 (Time)

Deck of cards teams of 3-4

Spades = Jumping lunges w/DB 10/5

Hearts = KB swings 35/26

Clubs = cal Assault bike

Diamonds = 4 for 1 mountain climbers

Joker = 1 mile run or 1600m row.

Jacks = 11 queens = 12 Kings = 13

Aces = 14 reps

Reps of each card are total number done by the team not each person

TIME CAP 50 min
no wts for jumping lunges, 10 lb or 18 lb kb.