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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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 – updwn,pu,renegade,row (AMRAP – Rounds and Reps)

AMRAP

10 DB Shoulder to OH

10 Push ups

10 Renegade rows

200m run

4 min of work 3 min rest

3 min of work 2 min of rest

2 min of work 1 min of rest

1 min of work

Start where you left off after each round. Score = rounds + reps

RX+:50/30

RX:40/20

SP: 30/15

6 wk challenge: 20/10lbs

L1: L1 – updown,propsep,jax (No Measure)

16 min EMOM

min 1: 20 up downs

min 2: :60 balance on one foot with eyes closed.

min 3: 45 weighted jumping jax (5/2.5)

min 4: 25 sit ups

JUST MOVE: 1/2 reps but full stand for min 2

L2: LIfe – lunge,plateturn,hipout,flutter,g2oh (Time)

1000m Row

4 rounds

30 lunges

30 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15lbs

10 hip outs

80 flutter kicks

20 G2OH 25/15lbs

RX: as written

SP: 15/10lbs

JUST MOVE: 500 row 2 rounds

22 min cap

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

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