In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Coaches Choice (No Measure)

S1: S1 – Snatch DL + Power snatch (Weight)

16 min EMOM

Focus: Keep chest lifted and lats pressing in on Deadlift

Min 0-8: technique work

Min 8: 5 snatch DL + 3 Power snatch

Min 10: 5 snatch DL + 2 Power snatch

Min 12: 3 snatch DL + 2 Power snatch

Min 14: 3 snatch DL + 1 Power

S2: Sport – lunge ttb row (Time)

3 Rounds for time of:

10 Front Rack Lunge 155/105lbs

15 Toes-to-bar

200m row

Rx+:as written

RX: 115/75,

SP: 75/45,

L1: L1-16 min EMOM push up knee tuck, mountain climbers (No Measure)

16 in EMOM

Min 1: 10 Push up + knee tuck (one each leg per push up)

Min 2: 80 mountain climbers

Min 3: 10/7 assault bike (arm only)

Min 4: 80 flutter kicks

L2: Life – lungerussian,plate turn,hipouts (Time)

5 rounds

10 lunge + med ball twist (2 twist per lunge) 20/14

30 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15

20 up downs

30 bicycle crunches

RX: as written

SP: 14/10, 15/10lbs

6 WK Challenge: 4 rounds

20 min cap

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

Kids Strength/Skill

K1: Double-Unders

Kids WOD

K2: Kids Row and 20 rep (Time)

100 Meter Row

20 Kb Deadlifts

100 Meter Row

20 Push Ups

100 Meter Row

20 air squats

100 Meter Row

20 Burpees

Skip to toolbar