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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up Z (No Measure)

500m row 200 of the meters row arms only at 80+ strokes per minute ARMS ONLY

3 rounds

10 plate ground to Overhead 15/10lbs

10 russian twist with plate

10 scap push ups

10 plate squats

S1: S1 – Strict Press Push press (Weight)

16 min EMOM Strict Press + Push Press

Min 0-4: warm up technique

Min 4: 5+ 4

Min 6: 5 +3

Min 8: 3 +2

Min 10: 1 +5

Min 12: 1 +5

Min 14: 1 +5

Work up to a max

S2: Sport-2 rounds v ups, DU, DL,PU (Time)

2 rounds (just this first part. second part is done once.)

25 v ups

20 pull ups

—–Rest 1 minute

30 hand release push ups

25 deadlift 275/185

RX+ 335/205

RX as written

SP 205/115,

JUST MOVE: 2 rounds 15 v ups, 20 ring rows, 15 KB deadlifts 35/18lbs

Sub 3 for one Muscle ups

L1: L1-16min linetouch,russainsitup,singlelegjump,curlpress (No Measure)

16 min EMOM

Min 1: 30 Single leg clock touches (stand on one leg reach with hand and touch ground at 9,12 and 3 o’clock. 30 touches total) STAND TALL AFTER EACH TOUCH.

Min 2: 20 Russian sit ups w/DB 20/10lbs

Min 3: 80 single leg line jumps (jump over a crack in the mats 80 times)

Min 4: 20 bicep curl into a shoulder press 20/10lbs

RX: as written

SP: 15/5lbs

JUST MOVE: SP weight 1/2 reps

L2: LIFE- 4x5min AMRAPs (AMRAP – Rounds and Reps)

AMRAP 5 minutes:

10 DB front squats 20/10lbs

10 DB deadlifts

10 DB lunges

200m run or row

RX: as written

SP: 15/5lbs

JUST MOVE: 2 rounds

then, rest 1 minute. Repeat for 4 times total.

*Score is total rounds and reps of your lowest scoring round

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press