WOD

Monday 9/25/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Coaches Choice (No Measure) S1: S1 – Bench + bent over row (Weight) 15 min EMOM Min 0-3: warm [...]

Sunday 9/24/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Warm up – Scap Stablity & Squat (No Measure) 500M Row 3 Rounds 10 Face Pulls (Red/Orange) [...]

Saturday 9/23/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Coaches Choice (No Measure) S1: S1- 50 Strict pull ups (Time) 10 min to complete 50 strict pull ups [...]

Friday 9/22/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Warm up -Upper Body General (#1) (No Measure) 400m Run or row 3 Rounds 5 Negative Pull-Ups or ring [...]

Thursday 9/21/17

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 – Push Press (Weight) 16 [...]

Wednesday 9/20/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard General Warm Up C (No Measure) 8 minute AMRAP 25 Double Unders or Double Taps 6 Spider Man Lunge [...]

Tuesday 9/19/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard General Warm Up D (No Measure) 400 meter run, then: 3 rounds 30 alt toe touch seated 7 muscle cleans [...]

Monday 9/18/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Coaches Choice (No Measure) S1: S1 – Clean complex (Weight) 16 min EMOM Squat Clean + 2 FS [...]

Sunday 9/17/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard General Warm Up E (No Measure) 6 minute AMRAP 15 Scap Push Ups 10 up downs 10 Toe Touch Squats 10 [...]

Saturday 9/16/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Coaches Choice (No Measure) S1: Sport – hang clean (Weight) 7 min to establish Establish a max [...]

Friday 9/15/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard General Warm Up F (No Measure) 2 min bike row or run. 2 rounds 10 pole squats 10 banded side steps [...]

Thursday 9/14/17

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) [...]

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