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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Squat + general + Sport (No Measure)

400m run or 500 row

2 rounds

10 barbell Front squats

10 floor sweeps

10 scap pull ups

5 push ups

S1: S1 – Rope climbs + run (No Measure)

16 min EMOM

Min 0-5 rope climb technique

3 rounds

Min 1: 1-3 rope climbs

Min 2: 10 GHD sit ups

Min 3: Rest

Min 4: 8 DB front squats

S2: Sport – alzheimer’s wod (Time)

3 Rounds:

33 Wallballs 20/14lbs

22 KB swings 70/53

15/10 calories on the assault bike

6 strict pull ups

300m row

RX+: as written

RX: 53/35

SP: 35/18lbs

L1: L1 – Glute Heaven (No Measure)

Every minute for 16 minutes (4 sets):

Min 1: 60 banded pulsing (small movements) jane fondas

MIn 2: 30 banded half squat + jump (keep legs out at top of jump)

Min 3: 20 KB Thrusters (10 Each Arm) 26/18lbs

Min 4: 40 Lateral Side to Side Lunges

RX:as written

SP: 18/10lbs

6 week: SP weight, 40,20,15,30 reps

L2: Life – barbellwod, (Time)

12 rounds

9 deadlift 45/35 (empty bar)

8 hang clean

7 shoulder press

6 sit ups

After 3 round do a 400m run or row

AUX: Wine and WOD #2 (No Measure)

Warm up:

400m Run or Row

—–Then—–

3 rounds

10 squats

10 toe touches

10 arm swings

Workout #1

Teams of 3-5 people

3 stations 1 min for each station 3 rounds

Station # 1 –Ground to over head with plate

(Men 15-25lbs women 10-15lbs)

Station #2 — Wall sit hugging med ball

(Men 14-20lbs Women 10-14lbs)

Station #3 —- 200m run or 1 min row or bike

Workout #2

Fun