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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Upper Scap Sability/Core (No Measure)

800m Run or run

2 Rounds

10 scap pull ups

10 Hollow Rocks

10 toes touches

S1: S1 – Bro day #4 (No Measure)

15 min EMOM

5 rounds

Min 1: 20 DB Skull Crushers

Min 2: 10 DB Bicep Curls (heavy)

Min 3: Rest

S2: Sport – kb turkish etc (Time)

5 rounds

1 turkish get up (adjust to lighter weight if needed)

200m run

3 KB complex (6 swings + 6 goblet squats + 6 shoulder to OH = 1 rep of complex)

4 Burpee box jump overs 24/20″

5 Med ball v ups (hold med ball OH put in feet extend then bring back to hands = 1 rep) 20/14lbs

RX+: 70/53

RX: 53/35

SP:35/18

L1: L1 – 14 min 5 min pieces, row,plank,burpbj (No Measure)

14 min EMOM

0-5 min Max cal Row (must hold above 50 strokes per minute)

5-10 min Max plank Every time you break you have to do 3 man makers

10-14 min Max burpee box jump overs

L2: Life – run step up sit up row (Time)

5 Rounds

200m run

10 DB Step Ups 20/16″ 30/15lbs

10 DB Strict Press

20 Med Ball Pull Overs (Against Wall) 10/4lbs

20 cal row

RX: As written

SP:20/10lbs

25 min cap

AUX: Aux – good morning + stretch (No Measure)

3×20 banded good mornings

3 min foam roll on back and legs