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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

5 Runners Lunge + Pigeon Stretch

:20 Forearm stretch (hands flipped palms facing out on ground)

S1 – Bench + pull up (Weight)

16 min EMOM

Min 0-3: warm up (quick)

Min 3-10: 1 benchpress every :60 sec for 7 rounds. 85%+ of max

Min 10-16: Max attempt each min strict pull ups (reps should drop off)

S2: Sport – WB box jump run (Time)

5 rounds

20 wallballs 20/14

10 box jump or step ups 24/20″

200m run

RX+: 30/20

RX: as written

SP: 20/16″ 14/6lbs

L1: L1-16min EMOM sliding lunge leg only (No Measure)

16 min EMOM (4 rounds)

min 1: 20 total sliding side lunge

min 2: 10/8 leg only assault

min 3: 50 bicycle crunches

min 4: 25 goblet squats 35/18lbs

RX: as written

SP: 26/10lbs

JUST MOVE: 1/2 reps

https://www.youtube.com/watch?v=yjhGyN2tZcU

L2: Life – high knees 4 rounds (Time)

4 rounds

40 high knees

20 KB squats 35/26lbs

10 plank walks (elbows to top of pushup, updown = 1)

10 v ups

—-then—-

800 run as a buy out

RX:as written

SP:26/18lbs

JUST MOVE:1/2 reps

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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