In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

S1: S1-Front squat + Thruster (Weight)

16 min EMOM (FS + Thruster)

Min 0-4: Instruction (Focus on vertical back in the squat)

Min 4: 5+1

Min 6: 5+1

Min 8: 5+1

Min 10: 5+1

Min 12: 5+1

Min 14: 5+1

Climb your way up to something heavy for the day.

Take out of the rack

Warm up – Clean + general (No Measure)

500 Run/Row

2 rounds

:30 sec front rack hold w/barbell

4 Empty bar presses (slow)

8 Bent over Row

8 pole squats W band at knees

8 KB swings

S2: Sport – climbs, fs, run (Time)

4 Rounds for time of:

200m Run or row

5 Front Squats 225/145

2 Rope Climb

15 Toes-to-bar

RX+:as written

RX: 155/105

SP: 95/55 sub triple reps under grip 1 ring ring rows

L1: L1-16min linetouch,russainsitup,singlelegjump,curlpress (No Measure)

16 min EMOM

Min 1: 30 Single leg clock touches (stand on one leg reach with hand and touch ground at 9,12 and 3 o’clock. 40 touches total) STAND TALL AFTER EACH TOUCH.

Min 2: 20 Russian sit ups w/DB 20/10lbs

Min 3: 80 single leg line jumps (jump over a crack in the mats 80 times)

Min 4: 20 bicep curl into a shoulder press 20/10lbs

RX: as written

SP: 15/5lbs

L2: Life 2k row plus other stuff (Time)

100 Single Unders

75 Goblet Squats 35/26

50 DB hang cleans 30/20

25 Plate up downs to press OH 45/25

Accumulate 2000m rowing. You can row at any point but must follow the order listed above otherwise

Put small metal plate under bumper for up downs to avoid smashing fingers.

23 min cap

6 Week Challenge:

KB = 18-10lbs

DB = 15-10lbs

Up downs: 15lbs

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

Kids Strength/Skill

K1: GHD EMOM

Intro to form, then 5 Min EMOM, 5 to 10 every min

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

7 DB Presses –> 15 yd Overhead DB walk

7 DB Push presses –> 10 yd DB Lunge walk

7 DB Cleans –> 25 yd Farmer carry