Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
general easy (No Measure)
8min amrap
300 row
10 squats
10 lunge and twist
10 sit ups
10 shoulder press with empty bar
SPORT
S1: Metcon (Time)
Partner WOD
1 250 Meter Row
2 Muscle Ups
3 Dumbbell Thrusters 50/30 lbs
4 Box Jumps 24″/20″
5 pull ups
6 Burpees
7 Kettlebell Swings 70/53
8 Single arm KB Push Press 4/arm 70/53
9 Toes to Bar
10 Walking Lunges with Dumbbells 50/40 lb
11 Ring Dips
12 Man-Makers 50/40 lb
Equipment
2-DB’s
1 KB
1 Box
1 Rower
One person works while the other rests
Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle Ups, 250 Meter Row
4 – 4 BJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
RX+: As Written
Rx: 5 C2B Pull – Ups (MU’s), 10 DB Strict Press ( HSPU), 53/35, 40/30
Sp: Any Gymnastics Modification past RX standard, 35/26, 30/20
*40 Min TIME CAP
LIFE
L1: Metcon (Time)
2 rounds Partner Wod
1 Set of 40 Single Unders
2 Candle stick Burpees
3 Dumbbell Thrusters 20/10 lbs
4 Goblet Squats 35/26
5 DB bicep curls
6 Burpees
7 Kettlebell Swings 35/26
8 KB single arm Push Press 4/arm 35/26
9 V Ups
10 Walking Lunges with DB 20/10
11 Elevated Push Ups
12 Man-Makers 20/10 lb
Equipment
2-DB’s
1 KB
1 Jump Rope
One person works while the other rests
Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 5000 Meter Row
2 – 2 Burpees, 500 Meter Row
3 – 3 DB Thrusters, 2 Burpees, 500 Meter Row
4 – 4 Goblet Squats , 3 DB Thrusters, 2 Burpees, 500 Meter Row
. . . and so on.
*40 Min TIME CAP