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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – explosive general (No Measure)

400m run or row

2 min deadbug alt positions (lead by coach)

2 rounds

10 jumping squats

10 flor sweeps

:20 bar hang

S1: S1 – row, jump rope (No Measure)

16 min EMOM

Min 0-4: DU technique

6 rounds

Odd min: 60 sec jump rope work (singles, double or triples)

Even min: Row 150/100m row. all out sprint.

S2: Sport – BJ,PC sprint (Time)

8 rounds

10 box jumps or step ups 24/20″

5 power snatch 95/65lbs

every 4 rounds run 400m (run twice total)

RX+: 135/95

RX: as written

SP: 65/35lbs

L1: L1-16minEMOM ham curls- ari squat (No Measure)

16 min EMOM:

Min 1: 20 Supine Hamstring Curl on Med Ball

Min 2: 25 air squats

Min 3: 30 banded snow angel wings red/orange

MIn 4: 60 sec row

Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8

L2: LIFE-50-50 (Time)

3 rounds

50 weighted jumping jax (5/2.5)

40 high knees

30 box step ups (20/16)

20 cal row

30 grasshoppers

40 DB bent over row 30/15lbs

50 banded jane fonda’s

RX: as written

SP: 20/10lbs

AUX: AUX – run easy (No Measure)

Easy 800m run