WOD

Tuesday 1/16/18

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Warm up – explosive general (No Measure) 400m run or row 2 min deadbug alt positions (lead by coach) 2 rounds 10 [...]

Monday 1/15/18

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice plus cardio (No Measure) 500M row or 400 run. S1: S1 – HS + strict pull ups (AMRAP – Reps) 16 [...]

Sunday 1/14/18

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice plus cardio (No Measure) 500M row or 400 run. S1/2: Sport – Saturday long team stuff (Time) teams of 2 [...]

Saturday 1/13/18

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 [...]

Friday 1/12/18

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Warm up – Clean + general (No Measure) 500 Run/Row 2 rounds :30 sec front rack hold w/barbell 4 Empty bar presses [...]

Thursday 1/11/18

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice plus cardio (No Measure) 500M row or 400 run. S1/2: Sport – Linchpin clean and jerk + farmers (Time) [...]

Wednesday 1/10/18

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Warm up – Squat and Shoulders (No Measure) 400m Run 2 Rounds 5 Squats+5 Jumping Squats 10 G2O w/ Plate 5 Runners [...]

Tuesday 1/9/18

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Warm up Z (No Measure) 200m row then, 3 rounds 10 plate ground to Overhead 15/10lbs 10 russian twist with plate 10 plate [...]

Teens

Project Rise Fitness Denver, Project Rise Fitness Stapleton – Personal Training Warm-up 400m Run (Time) Max Effort 400m Run

Monday 1/8/18

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice plus cardio (No Measure) 500M row or 400 run. S1 – pull up + HS hold (No Measure) 15 min EMOM 5 rounds [...]

Sunday 1/7/18

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice plus cardio (No Measure) 500M row or 400 run. S1/2: Sport – Linchpin bench + 3 wods (Time) 4 Rounds: [...]

Saturday 1/6/18

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice plus cardio (No Measure) 500M row or 400 run. S1/2: Sport – Rise 7’s Team (Time) 14 Rounds: 7 [...]

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