In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Wall Shoulder Stretch

S1: S1 – Clean Technique (Calories)

16 min EMOM (squat clean)

Min 0-8: EMPTY BAR technique

Min 8: Work up to the heaviest perfect form movement you can do.

score = 1-10 on form score yourself

S2: Sport – Clean burpee (Weight)

15 min EMOM

1 Squat Clean

3 Burpees

Score = weight used

L1: L1 – 18min gluten,lunge,mtclimb,slam (No Measure)

18 min EMOM

Min 1: 7 reps of each on each side Gluten Free (Fire hydrant, donkey kick, hook lift)

Min 2: 24 lunge + leg lift (knee)

Min 3: 80 mountain climbers

Min 4: 30 Ring rows

Min 16-18: plank

6 week challenge:

Min 1: 5 reps of each on each side Gluten Free (Fire hydrant, donkey kick, hook lift)

Min 2: 12 lunge + leg lift (knee)

Min 3: 30 mountain climbers

Min 4: 10 Ring rows

L2: Life – movements + movement (Time)

50 Goblet Squats 35/18lbs (every 25, 50 high knees)

1 K Row (Every 500m, 20 sumo deadlifts high pull)

50 KB Swings (every 25, 20 v ups )

30 burpees

RX: as written

SP: 26/10lbs

AUX: AUX – banded shoulder (No Measure)

3 min banded shoulder stretch

Skip to toolbar