WOD

Monday 12/18/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Warm up -Lower Body/Hip (No Measure) 400m run 3 Rounds :30 bottom of squat hold (use pole if needed) 5 Burpee Broad Jumps [...]

Sunday 12/17/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice plus cardio (No Measure) 500M row or 400 run. S1: S1 – Linchpin 1rm clean and jerk (Time) In a 13 [...]

Saturday 12/16/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Warm up – Game short (No Measure) 2 rounds 8 squats 14 bent over twisting arms 8 arm swings S1/2: Sport – [...]

Friday 12/15/17

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

Thursday 12/14/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice plus cardio (No Measure) 500M row or 400 run. S1: S1 – Technique Thursday (Intro to sport) (No [...]

Wednesday 12/13/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Warm up -pull up + shoulder (No Measure) 400 m run or row 3 rounds 10 scap pull up 10 TTB or knee tuck 2-10 second ring row [...]

Tuesday 12/12/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice plus cardio (No Measure) 500M row or 400 run. S1: S1 – Back squat invictus (Weight) Back Squat 4 min [...]

Monday 12/11/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD T2B OH warm up (No Measure) 3 Rounds 200m Run 10 Kip Swings 10 PVC Pass Throughs 10 OHS w/ PVC :20 sec Wall Shoulder [...]

Sunday 12/10/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice plus cardio (No Measure) 500M row or 400 run. S1/2: Sport – Linchpin 9/11/16 (Time) 4 Rounds for time [...]

Saturday 12/9/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice plus cardio (No Measure) 500M row or 400 run. S1/2: Sport – Good partner long wod (Time) Teams of 2-3 [...]

Friday 12/8/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Warm up – Rise Barbell #2 (No Measure) 300 row slow 150 row fast 2 rounds (W/PVC) 10 snatch DL 10 hang shrug high [...]

Thursday 12/7/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice plus cardio (No Measure) 500M row or 400 run. S1: S1 – Full body day #1 (Weight) 14 min EMOM Min 0-2: [...]

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