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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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 – Front Squat (Weight)

16 min EMOM

Min 0-4 warm up

Min 4: 20 reps

Min 6: 5 reps 80-85%

Min 8: 5 reps 80-85%

Min 10: 5 reps 80-85%

Min 12: 5 reps 80-85%

Min 14: 5 reps 80-85%

S2: Sport – DL and running (Time)

1600m Run or row

21 Deadlift (275/185)

21 Bar over Burpees

1200m Run or row

15 Deadlift

15 BOB

800m Run or row

9 Deadlift

9 BOB

RX+: as written

RX: 205/135lbs

SP: 155/75lbs

L1: L1 – 16 min Tabata Buns N Thighs (No Measure)

16 minute Tabata Style Buns and Thighs

:20 on/ :10 off for 8 rounds (after 8 rounds rotate to next station)

Pulsing Lunges (alt. between sides for 4 each side total)

Air Squats

Hamstring Curl with Med Ball under feet

Hip bridges

L2: Life 10 min AMRAP + 8 min AMRAP (AMRAP – Reps)

10 min AMRAP

10 KB deadlift

8 DB thrusters 20/10lbs

6 Broad jumps

4 burpees

2 push ups

—-1 min rest—-

8 min AMRAP (try to get just as far in the workout

JUST MOVE: half reps

Score = total reps

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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