In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Shoulders + general + snatch (No Measure)

400 run

4 min amrap

10 Scap pull ups

10 PVC pass throughs

10 squats

10 floor sweeps

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 – DBOHS,Ballsitup,Russiankbs (Time)

3 rounds

10 DB single arm OHS 40/20

20 med ball sit ups 14/10

30 Russian KB swings 53/35 (heavy)

200m run

RX+: 50/30, 14/10, 70/44

RX: as written

SP: 30/15, 10/4, 44/18

L1: L1 – stairs, backext,sit up, clock (No Measure)

16 min EMOM

Min 1: 5-7 stair runs

Min 2: 25 back ext on GHD

Min 3: 20 med ball sit ups 20/14lbs

Min 4: 80 clock jumps 25lbs (12,3,6,9 o’clock)

6 week challenge: 4 stairs, 14/10lbs, 6 clock jumps

L2: Life – run,DbDL,Burp,Stepup,side plank (Time)

800m Run Then….

2 Rounds

30 DB Deadlift 30/20lbs

20 burpees

30 Step Ups w/knee lift at top 24/20″

20 side plank hip ups (lift hips in side plank)

RX: As written

SP: 20/16″, 20/10lbs

*20 Min Time Cap

AUX: AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Snatch (Introducing the snatch, spend time on form)

Kids WOD

K3: Kids Benchmark 1 (Time)

Kids Benchmark 1

For time:

500 row 10 and older 250 under 10

Then

3 rounds 25 squats

20 sits ups

10 push ups

Skip to toolbar