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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 bottom of squat hold (use pole if needed)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

S1: S1 – Muscle ups (No Measure)

16 min EMOM

Min 0-10: muscle up technique (Hollow rocks/arches, kipping, transitions over low rings, kipping with pull back, etc)

Min 10: 5 barbell bent over row

Min 11: 5 barbell bent over row

Min 12: 5 barbell bent over row

Min 13: 5 barbell bent over row

Min 14: 5 barbell bent over row

Min 15: 5 barbell bent over row

S2: Sport – Icon 3 plus assault bike (Time)

“Icon 3”

For time:

12 Front Squat 205/125

9 Clean & Jerk 205/125

6 Snatch 205/125

—–Rest 2 min—–

3 Rounds for time of:

30/20 Calories, Assault Bike

30 GHD sit-ups

RX+: as written

RX: 155/105

SP: 115/65

L1: L1 – ass,highknees,kbs,russiantwist (No Measure)

20 min EMOM:

min 1: arm only assault 8/6 cals

min 2: 100 high knees

min 3: 20 KB swings 35/26lbs

min 4: 20 lunge with knee lift

RX: as written

SP: 26/10lbs

JUST MOVE: half reps

L2: Life medium row (Time)

60 GHD sit ups (every 15 do 4 stair runs)

1000m row (every 250m do 40 mountain climbers)

800m run (every 200m do 20 air squats)

60 burpees (every 15 rest :20 seconds)

JUST MOVE: half reps

22 min cap

AUX: Aux – good morning + stretch (No Measure)

3×20 banded good mornings

3 min foam roll on back and legs