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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

SPORT

S1: Back Squat (5×5)

14 min EMOM

Min 0-4 Warm up 60%

Min 4: 8 rep 60%

Min 6: 5 reps 80%

Min 8: 5 reps 80%

Min 10: 5 reps 80%

Min 12: 5 reps 80%

Min 14: 5 reps 80%

S2: Sport – 3 rounds WOOD (Time)

3 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24/20

10 Sumo-Deadlift High-Pull. 95/65

10 Thrusters, 95/65

Rest 1 Minute

RX+: 115/80

RX: as written

SP: 75/45

This is a Hero WOD, that is why we are doing SDLHP….

LIFE

L1: L1- Challenge (No Measure)

16 Min EMOM

Min 1: :45 Plank

MIn 2: 20 DB Front Raises

Min 3: 20 Ring Rows

Min 4: 25 Jumping Squats

After completion of EMOM

30 GHD’s

CHALLENGE: 1/2 reps

L2: Life – SQT (Time)

Life SQT

10 rounds

8 KB swings 35/26

200m run/row
6 week CHALLENGE: 5 rounds but 400m row

AUX: AUX – Child’s pose (No Measure)

3 min Child’s pose