WOD

Wednesday 11/22/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD S1- Coaches choice (Weight) 16 min to do what they would like S1: S1 – “Leg Day” (Weight) 16 min EMOM Min [...]

Tuesday 11/21/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD General Warm Up (No Measure) 750m row @ moderate pace, then: 3 rounds 7 DB thrusters 5 spiderman lunge per leg 10 russian [...]

Monday 11/20/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice (No Measure) S1: S1 – Ass Sprint, (Weight) 16 min EMOM Min 0-6: Split Jerk technique Even: 5 OHS (no [...]

Sunday 11/19/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice (No Measure) S1/2: Sport – Linchpin 10/9/16 (Time) 2 Rounds for time of: 30/20 Calories, Assault Bike [...]

Saturday 11/18/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Warm up – snatch + general (No Measure) 400 run 2 rounds 5 PVC push press w/2sec pause at top 10 PVC OHS 10 PVC pass [...]

Friday 11/17/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice (No Measure) s1: S1-Front squat + Thruster (Weight) 16 min EMOM (FS + Thruster) Min 0-4: Instruction (Focus [...]

Thursday 11/16/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD 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 [...]

Wednesday 11/15/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice (No Measure) S1: S1 – Bro day #4 (No Measure) 15 min EMOM 5 rounds Min 1: 20 DB Skull Crushers Min 2: [...]

Tuesday 11/14/17

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

Monday 11/13/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice (No Measure) S1: S1 – clean and Jerk (Weight) 16 min EMOM Min 0-4 technique Min 6: 5 reps Min 8: 5 [...]

Sunday 11/12/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice (No Measure) S1/2: Sport – linchpin longer 3 worokouts (Time) For Time: 5 Rounds: 10 Deadlifts [...]

Saturday 11/11/17

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD Coaches Choice (No Measure) S1/2: Sport – team sport 5×5’s (Time) “Teams of 2, 5 rounds each, share [...]

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