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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Body General (#1) (No Measure)

400m Run x 2 (Slow/Fast)

3 Rounds

3 Negative Pull-Ups

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

SPORT

S1: Pull-ups

Every 90 Seconds for 14 Mins (3 Rounds)

Min 0:00 15 Skull Crushers

Min 1:30 15 DB Bench

Min 3:00 10-15 Strict Pull Ups

S2: The Hunt (PRF) (Calories)

Assault wod “The Hunt” 12 min AMRAP

3 rounds

10 TTB

15 Sumo Deadlift High pull

15 Shoulder to OH

10 Bar over burps

Remainder of 12 min cal on Assault Bike.

RX+115/75

RX 95/65

SP 75/45

Stagger starts by 4 min with most seasoned athletes in first heat.

If subbing row divide calories in half.

LIFE

L1: Metcon (No Measure)

:40 Work/:20 Rest

KB Swings

Jumping Lunges

Bear Crawls

DB Push Press

Russian Twist

*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, & 12.

L2: Metcon (AMRAP – Reps)

For total reps:

60 seconds max calorie Row

60 seconds max reps Strict Knee Raises

60 seconds max reps Death Marches w/DB’s (1 Step = 1 rep) 20/10

60 seconds max reps Ring Rows

Repeat for 4 total rounds (16 minutes)

Score = total reps + Calories

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