In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Bro day superset #6 (No Measure)

Min 0-4: warm up

Min 4: 20 BB skull crushers+20 DB bicep curl

Min 5-6: REST

Min 7: 20 BB skull crushers+20 DB bicep curl

Min 8-9: REST

Min 10: 20 BB skull crushers+20 DB bicep curl

Min 11: REST

Min 12-16

3 rounds

15 reverse grip bb curls

15 banded tricep extensions

S2: Sport – 14 min EMOM run, thruster (Weight)

14 min EMOM

Odd: 200m run

Even: 8 thrusters

Score = weight used

Recommendations:

RX+: 115/75

RX: 95/65

SP: 65/35

*Use the first 2 rounds (4 minutes) to establish the weight you will use. After the 4 minute no changing weights.

L1: L1 – spin class challenge class (No Measure)

16 min EMOM

Min 1:50 strokes per minute (short pulls)

Min 2: 30 strokes/min straight legs (not locked out)

MIn 3: 60 sec arm only assault bike

Min 4: 200m run

JUST MOVE: Min 4 rest each round

L2: Life – Double date (Time)

“Double Date Life”

3 rounds

Run or row 400 meters

50 Russian KBS 35/26lbs

30 ring rows

——then——

“DT”

5 rounds

20 KB deadlift 35/26lbs

15 DB snatch 20/10lbs

10 box jumps 20/16″

RX: as written

SP: 26/10lbs, 15/5lbs

JUST MOVE: 1/2 reps

25 min cap

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold