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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Game short (No Measure)

2 rounds

8 squats

8 toe touches

8 arm swings
5 min game

S1: S1- Flight simulator (Time)

Flight Simulator

Double Unders

10-20-30-40-50-40-30-20-10

All sets must be unbroken

If you break the set, you must start it over again

You must also stop the rope between each set.

If you have time 3×10 single arm bent over row and push ups.

RX+:DU

RX: 1/2 reps DU

SP: double reps single unders

S2: Sport – 2 workouts back to back. (Time)

4 Rounds for time of:

15/12 Calories, Rowing

10 Bench Press 185/115

—-rest 2 min—-

8 rounds

4 Burpees, lateral over bar

6 Hang power snatch 115/75

RX+: as written

RX: 135/95, 95/65

SP: 95/65, 75/45

L1: L1 – donkey, high knee updown, snatch stair (No Measure)

16 min EMOM

1 min: 40 Donkey kick (https://youtu.be/nQ-b_tWlDtU?t=29s)

2 min: :60 sec (10 high knees + up down)

3 min: 30 Double DB snatch 20/10

4 min: 5 stair runs holding 1 DB 20/10

RX: as written

SP: 15/5lbs

L2: 20 min Life 10’s (Time)

20 min AMRAP

10 KB swings 35/26lbs

10 KB side lunge 35/26

10 push ups

10 up downs

200m run

RX: As written

SP: 26/18

Score = rounds as minute reps as seconds

AUX: Aux – ankle/knee (No Measure)

90 seconds on each leg

https://youtu.be/aLj_VkfQzJI?t=1m32s

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