WOD

Tuesday 7/25/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Warm up -Lower Body/Hip (No Measure) 400m run 3 Rounds :30 bottom of squat hold (use pole if needed) [...]

Monday 7/24/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Coaches Choice plus cardio (No Measure) 500M row or 400 run. S1: S1 – Deadlift (Weight) 16 min [...]

Sunday 7/23/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Warm up – Game short (No Measure) 2 rounds 8 squats 14 bent over twisting arms 8 arm swings [...]

Saturday 7/22/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Coaches Choice (No Measure) S1: Sport – team 3 individual (Time) 3 person teams, one person [...]

Friday 7/21/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Warm up – snatch + general (No Measure) 400 run 2 rounds 5 PVC push press w/2sec pause at top [...]

Thursday 7/20/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard S1: S1- Coaches choice (Weight) 16 min to do what they would like Warm up – Rise Barbell #2 [...]

Wednesday 7/19/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Warm up – Clean + general (No Measure) 500 Run/Row 2 rounds :30 sec front rack hold w/barbell [...]

Tuesday 7/18/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Warm up – barbell (No Measure) 400m run or row 3 rounds (with an empty bar) 10 Deadlifts 10 [...]

Monday 7/17/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Warm up -Lower Body/Hip (No Measure) 400m run 3 Rounds :30 bottom of squat hold (use pole if needed) [...]

Sunday 7/16/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Coaches Choice (No Measure) Warm up Z (No Measure) 500m row 200 of the meters row arms only at 80+ [...]

Saturday 7/15/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Warm up – Game short (No Measure) 2 rounds 8 squats 14 bent over twisting arms 8 arm swings [...]

Friday 7/14/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Warm up -pull up + shoulder (No Measure) 400 m run or row 3 rounds 10 scap pull up 10 TTB or knee [...]