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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – barbell (No Measure)

400m run or row

3 rounds (with an empty bar)

10 Deadlifts

10 Front squat

10 push press

10 lunge + twist (without bar)

S1: Snatch (2RM)

16 min EMOM

0-6 min Slingshot work (partner up)

Remainder time work up to a 2 rep max Squat snatch

If you hit a max and have time to spare do 4 rounds of 5 reps with 70% of your max

https://youtu.be/8VJQnsTpY7k?t=2m56s

S2: Sport – BS +21,15,9 ttb,pu (Time)

30 front squats

—–Then—–

21 – 15 – 9

toes to bar

push ups

Rx+: 185/115

Rx: 135/95

SP: 95/65

6 WK: 45 front squats empy bar

L1: L1 – 18 min EMOM curtsy lunge leg ass (No Measure)

18 min EMOM (4 rounds)

min 1: 30 curtsy lunges

min 2 : 10/8 leg only assault holding med ball

min 3: 50 side plank hip lift

min 4: 30 goblet squats 26/18lbs

Min 16-18 max V ups

RX: as written

SP: 18/10lbs

L2: Life 16 min AMRAP (AMRAP – Rounds and Reps)

16 Min AMRAP

20 leg ext (Lie on back and pull knees to chest then extend them)

20 lateral box step overs 20/16″

25 ball ground to overhead 20/14lbs

250m row

Rx: as written

Sp: 14/10lbs

AUX: AUX – Couch stretch (No Measure)

2 min Each side

Kids Strength/Skill

K1: Bench Press (3-5 reps)

Kids WOD

K2: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
adjust wts for kids, KB or 15 # bar