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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

S1: S1 – gymnastics (No Measure)

15 min EMOM

Min 0-5: technique warm up

Min 6-16: Pull up or MU. do 50% of your max set each minute.

CAN’T DO A PULL UP OR MU? Do jumping 5 bar muscle ups each min.

S2: Sport – WB up down + heavy (Time)

12,11,10…3,2,1

wall balls 20/14

up downs

—-Rest 2 min— —

5,4,3,2,1

Power cleans 165/105lbs

Burpee box step over thrusters (box step over then thruster) 40/20

RX+:205/125 50/40

RX: as written

SP: 115/45lbs 30/15lbs

Change to start at 12 vs 20

L1: L1 – 16min Row,Shoulder touch,Glute bridge,stepup (No Measure)

16 min EMOM

Min 1: 10/7 backwards pedal leg only assault bike

Min 2: 60 Plank Shoulder Touches

Min 3: 20 Glute Bridges (3 sec hold at top)

Min 4: 30 box step ups 20/16″

JUST MOVE:1/2 reps

L2: Life – 18 min AMRAP DBOHS, plank, ball slam row (AMRAP – Rounds and Reps)

18 min AMRAP

12 single arm DB OHS 30/15lbs

:60 plank hold

20 ball slams 30/20lbs

After every 2 rounds rounds run or row 400m.

RX: as written

SP: 20/10lbs, 20/5lbs

JUST MOVE:SP weight 12 min AMRAP

AUX: AUX – V-ups Russian (No Measure)

5min EMOM:

5 V-ups + 10 Russian Twists

(Weighted?)

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