In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Push Press (Weight)

16 min EMOM

Min 0-2 warm up technique

Min 2: 10 reps

Min 4: 8 reps

Min 6: 5 reps 80%-

Min 8: 5 reps 80%-85%

Min 10: 5 reps 80%-85%

Min 12: 5 reps 80%-85%

Min 14: 5 reps 80%-85%

S2: Sport – Chip-N-Dale (Time)

“Chip-N-Dale”

50 Goblet Squats

40 Sit-ups

30 KBS

20 Push Press

10 Power Cleans

20 Push Press

30 KBS

40 Sit-Ups

50 Goblet-Squats

RX+: 135/95, 53/35 GHD sit ups

RX: 115/75, 35/26

SP: 95/65

L1: L1 – not EMOM Glutes (No Measure)

4 rounds

20 banded side steps

5 down dog to up dog

20 leg lifts

20 air squats

16 min cap

L2: Life – 5 rounds (Time)

5 Rounds

48, bicycle crunches

16 single arm dumbbell thrusters 20/15

25 Air Squats

200m Run or row

*18 Min Cap

AUX: AUX – core mobility (No Measure)

3 x 15rep lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

Skip to toolbar