In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Coaches Choice (No Measure)

S1: S1 – Back squat Love (Weight)

16 min EMOM

0-5 min warm up/technique

Min 5: 6 reps 80-85%

Min 8: 6 reps 80-85%

Min 12: 6 reps 80-85%

Min 15: 6 reps 80-85%

6 week challenge 8 reps empty bar every 2 minutes for 5 rounds

S2: Sport – Death by snatch goblet (AMRAP – Rounds and Reps)

Death by

3 snatches

5 goblet squats 53/35

Add one snatch OR 2 squats

Score = rounds completed + partial reps

RX+: 135/95

RX: 95/65

SP: 65/35 26/10lbs

L1: L1-12min +6 min (Time)

12 min EMOM: (4 rounds)

min 1: 100 scissor kicks

min 2: 10-15 burpees

min 3: 1 min row 50 strokes per minute or higher

——At 12 min complete——

4 rounds

15 hip lift

20 bicycles

25 weighted jumping jax 5/2.5

6 week challenge: 8 burpees, 3 rounds on second part.

L2: Life – high knees 4 rounds (Time)

4 rounds

40 high knees

20 KB squats 35/26lbs

10 plank walks (elbows to top of pushup, updown = 1)

10 v ups

—-then—-

800 run as a buy out

RX:as written

SP:26/18lbs

6 Week Challenge:

4 rounds

40 high knee walks (don’t jump)

20 Air squats

10 plank walks (elbows to top of pushup, updown = 1)

10 knee tucks while lying on back

400 run as a buy out

AUX: AUX-grip + hips (No Measure)

2 min plate pinch walk

2 min Each side banded hip stretch

Skip to toolbar