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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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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 – Shoulder Health (Weight)

15 min EMOM

Min 1: 15 reps https://youtu.be/G5CDKEgIG0M?t=1m45s

Min 2:OFF

Min 3: 12-15 reps Seated DB shoulder press

Min 4: OFF

Min 5: 24 total DB ext rotations https://youtu.be/G5CDKEgIG0M?t=30s

score is shoulder press weight

S2: Sport – Karenish + kbpp,kbsnatch (Time)

80 wallballs (20/14)

You must hold the ball during the rests. If you drop it you owe 20 burpees. No leaning ball on the wall either. You are holding it. Every time you stop moving you must run or walk 200m with your ball

—-Then—-

3 rounds:

10 double KB push press

10 single arm KB snatch (alt.)

Rx+ 70/53, 20/14

Rx: 53/35, 20/14

SP: 35/18, 14/10

L1: L1 – donkey, high knee updown, snatch stair (No Measure)

16 min EMOM

1 min: 40 Donkey kick (https://youtu.be/nQ-b_tWlDtU?t=29s)

2 min: :60 sec (10 high knees + up down)

3 min: 30 Double DB snatch 20/10

4 min: 5 stair runs holding 1 DB 20/10

RX: as written

SP: 15/5lbs

L2: Life-10’s med ball (Time)

10 rounds

6 Med ball squat clean

6 self wall balls (throw to yourself)

6 Med ball push ups (Arm on ground, chest touches ball)

6 russian twist with med ball

200m run or row

RX 20/14

SP 14/10

AUX: AUX coaches choice (No Measure)

Kids Strength/Skill

K1: TABATA like a Kid (No Measure)

20 sec on 10 seconds off

8 rounds each

Bear Crawls

Gym Sprints

Sit ups

Kids WOD

K2: 12 Min EMOM (Row,DU,PP) (AMRAP – Reps)

12 Min EMOM (4 Rounds)

1 Min: :45 Max Calorie Row

2 Min: :45 Double Under

3 Min: :45 Push Press

Rx+ :135/95

Rx: 95/65

Sp: 75/55

*Score is Total Reps + Calories.
DB for push press and Single Unders for Kids.

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