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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up F (No Measure)

2 min bike row or run.

2 rounds

10 pole squats

10 banded side steps

10 Ab Mat Sit Ups

S1: S1 – HS + strict pull ups (AMRAP – Reps)

16 min EMOM

Min 0-12 HS work (hollow on wall, tripod at bottom, free standing)

Min 12: Max strict pull ups

Min 13: Max strict Pull ups

Min 14: Max strict pull ups

Min 15: Max strict Pull ups

True max each time. Yes you will drop off. Band as needed.

Score = total pull ups

S2: Sport – g20, (Time)

10 clean and jerks

——then—-

3 rounds

5 reps TTB + pull up

15 hand release push ups

—–then—–

20/12 cal assault bike

RX+ 205/125

RX 155/105

SP: 125/75

L1: L1 – 16 min GHD,linetouch,side plank (No Measure)

16 min EMOM

Min 1: 10-15 GHD sit ups

Min 2: 40 total single leg clock touches 9/12/3 o’clock

Min 3: 30 side plank (hand behind head twist and touch elbow to other elbow)

Min 4: 200m run

JUST MOVE: V ups + 1/2 reps

L2: Life 10 min AMRAP + 8 min AMRAP (AMRAP – Reps)

10 min AMRAP

10 KB deadlift

8 DB thrusters 20/10lbs

6 Broad jumps

4 burpees

2 push ups

—-1 min rest—-

8 min AMRAP

20 Wallballs 14/10

20 hanging knee tucks

400m run or row

JUST MOVE: half reps

Score = total reps

AUX: AUX – Flutter Hip Taps (No Measure)

Every 1:30 for 4 rounds:

20 Flutter Kicks + 20 Hip Taps

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