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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – general + core (No Measure)

400m run

2 rounds

20 arm swings side + up and down

15 air squats

Coaches lead core. Everyone does together at the same time.

2 rounds

40 crunches

12 russian sit ups 18/10lbs

1 min plank

S1: S1- 16 min EMOM ohs, hang, carry, (No Measure)

16 min EMOM

Min 1: 5 DB/KB OHS (try two)

Min 2: 50m sandbag or stone carry in front of body (heavy sub two 45lbs plates if needed)

Min 3: 100m single arm DB suitcase carry (Don’t lean, keep a neutral core)

Min 4: 20 DB bicep curls (just cuz)

S2: Sport – Gobleet lunge (AMRAP – Rounds and Reps)

16 min AMRAP

4 Goblet lunges 40/30lbs

10/7 cal row

add 4 goblet lunges each round

RX+: 50/40lbs

RX: as written

SP: 30/20lbs

JUST MOVE: 12 min amrap 10 lunges 10 cal row

score = rounds completed + partial reps

L1 – crunch,squat,deadbug,KBS (No Measure)

16 min EMOM

Min 1: 15 squat + 2 knee lifts between reps

Min 2: 50 crunches (Feet straight in air hand touch toes)

Min 3: 60 sec deadbug

Min 4: 25 kettlebell swings 35/26lbs

RX: hug a med ball during squats 20/14lbs

SP: 26/10lbs

JUST MOVE:SP weight 10, 20, :30 sec, 12reps

L2: Life- goblet,row,kbs,burb (Time)

100 Goblet Squats 44/26lbs (every 25 run 200m)

1 K Row (Every 500m run 200m)

30 burpees

RX: as written

SP: 35/10lbs

JUST MOVE: Sp weight Half the reps

AUX: AUX – core mobility (No Measure)

3 x 15rep lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest