In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm up -pull up + shoulder (No Measure)

400 m run or row

3 rounds

10 scap pull up

10 TTB or knee tuck

2-10 second ring row

10 toe touches

S1: S1 – bro day #5 (Weight)

15 min EMOM

Min 0-3 warm up

3 rounds

Min 1 : 15 DB bench press

Min 2: 15 GHD sit ups

Min 3: 15 BB skull crushers

Min 4:15 DB delt raises

S2: Sport – Linchpin 4/16 (Time)

For time: (THIS SHOULD BE HEAVY AND SINGLES)

12 Squat Clean 185/115

9 Thrusters 185/115

6 Clean & Jerks 185/115

—–rest 2 minutes—–

2 Round for time of:

250m Row

20/12 push ups

20 jumping lunges

RX+: as written

RX: 135/95lbs

SP: 95/65

L1: L1 – 16 min,squatbj,run,updown,db march (No Measure)

16 min EMOM

Min 1: 15 full squat into a Box jump or step up 20/16″

Min 2: 200m row or run

Min 3: 10-20 up downs

Min 4: 60 sec double DB march 40/30lbs (walk in place)

RX: as written

SP: 30/20lbs, 16/12″ (3x45lbs plates stacked)

JUST MOVE: Half reps

L2: Life – basic challenge (Time)

3 rounds

400m run or row

50 Goblet lunges 35/26lbs

300m run or row

50 sit ups

200m Run or row

50 ground to overhead with plate 25/15lbs

25 min cap

RX: as written

SP: 26/18lbs

JUST MOVE: SP weight half reps

AUX: AUX – OH stability + down dog. (No Measure)

4 min EMOM

Banded OH stability walk. KB dangling from PVC. :30 of walking. Use driving lanes to help traffic.

20 plank to down dog with 3 sec hold.

Skip to toolbar