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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General + minor squat (No Measure)

500 row or run

Then:

3 rnds

5 pole squats

5 toe touches

5 floor sweeps

5 lunge and twist

5 scap pull downs w/band (Single arm seated)

SPORT

S2: Deck of cards Sport (Time)

Deck of cards in teams of 3-4

Spades = Clean and Jerks

Hearts = GHD situps

Clubs = Burpee pull ups

Diamonds = OH walking lunge 45/25

Joker = 1 mile run

Jacks = 11 queens = 12 Kings = 13

Aces = 14 reps

RX+ 135/95, DB OH walk Lunge 2×30/2×20

RX 95/65

SP 75/45

Reps of each card are total number done by the team not each person

TIME CAP 50 min

LIFE

L2: Deck of cards teams of 3-4 (Time)

Deck of cards teams of 3-4

Spades = Jumping lunges w/DB 10/5

Hearts = KB SDHP 53/35

Clubs = cal Assault bike

Diamonds = v-ups

Joker = 1 mile run

Jacks = 11 queens = 12 Kings = 13

Aces = 14 reps

Reps of each card are total number done by the team not each person

TIME CAP 50 min