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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 empty barbell thruster

5 spiderman lunge per leg

5 nice and easy burpees

S1: Bro day #3

Every 90 Seconds for 15 Mins (3 Rounds)

Min 0:00 15 Skull Crushers

Min 1:30 15 DB Bench

Min 3:00 10-15 Strict Pull Ups

S2: Sport – ass+Dlhold (Time)

3 rounds

25/18 Cal assault

1 min deadlift hold

2 min Rest

RX+: 315/205

RX: 255/175

SP: 185/105

S3: 400m run (Time)

After round 3 run a 400 for time. No 2 min rest after 3rd round. two scores. time of assault piece (S2)+ run time (S3)

L1 – 16 min medball (No Measure)

16 min EMOM

1 min: 10/8 leg only assault bike holding med ball at chest

2 min: 20 Med ball sit ups (touch ball in front)

3 min: 30 no squat WB

4 min: 20 bear hug med ball squats

* Don’t put down the med ball for the whole 16 min.

L2: Life-box jumps over etc (Time)

40-30-20-10 reps of each:

Rear Foot Elevated Split Squats (Total)

Up downs

Box Jump Overs 24/20

20 min cap
Life does S3

AUX: AUX – banded shoulder (No Measure)

3 min banded shoulder stretch