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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up -Upper Body General (#1) (No Measure)

400m Run or row

3 Rounds

5 Negative Pull-Ups or ring rows

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

S1/2: Cindy and the Jerks (Time)

1000m run or row

20 Clean and Jerks, 155/105

5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)

1,000m Row or run

5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)

20 Clean and Jerks, 155/105

1000m run or row

Rx+: 185/125, sub 5 strict HSPU for push ups

Rx: As Written

Sp: Less Than or Equal to 135/95

40 min cap

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 – 18 min AMRAP shoulders…. (AMRAP – Rounds and Reps)

18 min AMRAP

100 plate arm circles 5/2.5lbs

20 curtsy lunges

100 beaded single jump ropes

20 med ball bear hug squats 20/14lbs

GOAL 3-4 rounds

RX: as written

SP: 14/10

AUX: AUX – Just Plank (No Measure)

5min EMOM:

:25 Plank

(on elbows or hands)

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