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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: S1- Rowing glory (Distance)

16 min EMOM

Min 1: 1 Min Row for Meters

Min 2-3: rest

Min 4: 1 Min Row for Meters

Min 5-6: rest

Min 7: 1 Min Row for Meters

Min 8-9: rest

Min 10: 1 Min Row for Meters

Min 11-12: rest

Min 12: 1 Min Row for Meters

Min 13-14: rest

Min 14: 1 Min Row for Meters

RX+ 300/275m (1:40/1:50 avg)

RX: 275/240m (1:50/2:05 avg)

SP: 240/200m (2:05/2:30 avg)

Score = total meters across the 6 rounds.

S2: Sport – Bill’s B-day (Time)

3 rounds

10 Chest to bar pull ups

20 DB Deadlifts 30/20lbs

40 DB Box squat thrusters (90 deg angle on box)

If you break the thrusters meaning the DB’s go below your shoulders you must run 200m

RX+: as written

RX: 20/10lbs, chin over pull ups

SP: 15/5lbs ring rows

6 Week Challenge: SP mods

L1 – balance and single leg (No Measure)

16 min EMOM

Min 1: 20 trainer bar ohs EYES MUST BE CLOSED

Min 2: 30 skier line jumps (hold catch for 1 sec)

Min 3: 80 DB punches (squeeze core) 10/5lbs

Min: 4: 20 banded Jane fondas

RX: as written

SP: 5/2.5lbs

6 Week Challenge

Min 1: 20 squats EYES MUST BE CLOSED

Min 2: 12 5-second single leg balance holds. Every 5 sec switch legs. Stay under control

Min 3: 80 DB punches (squeeze core) 10/5lbs

Min: 4: 20 Jane fondas

L2: LIFE- October Sky (AMRAP – Rounds and Reps)

17 Min AMRAP

200m Farmers Carry with DB 30/20lbs

15 V-Ups

10 Ball Slams 30/20lbs

5 Burpees

RX: as written

SP: 20/10lbs, 20/14lbs

6 Week Challenge

14 Min AMRAP

200m Farmers Carry with DB 20/10lbslbs

15 knee tucks on back

10 Ball Slams 20/10lbslbs

5 Burpees

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

5 minutes in dead bug every :30 sec change positions.

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