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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – “Leg Day” (Weight)

16 min EMOM

Min 0-4: warm up

6 rounds

Even Min: 5 back squats 55-70%

Odd Min: 10 DB lunges

Score = back squat weight

Glutes (No Measure)

400 run or 500 Row

3 rounds

5 banded side step (each way)

10 banded half squats

10 scap pull ups

5 vups

S2: Sport – DL,run (Time)

2 rounds for time:

20 GHD sit ups

20 deadlifts (225/155)

400m run

rest 2 minutes

Rx+: as written

Rx: 155/105

SP: 95/65

L1: L1- 15 min EMOM (No Measure)

16 min EMOM:

Min 1: 80 high knees

Min 2: 15 v-ups

Min 3: 30 weighted DB lunges (20/10)

Min 4: :60 med ball hold above head

6 Week Challenge: 40, 12, 20, :40

L2: Life medium row (Time)

1000m row (every 250m do 40 mountain climbers)

800m run (every 200m do 20 air squats)

60 GHD sit ups (every 15 do 4 stair runs)

60 burpees (every 15 rest :20 seconds)

22 min cap

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids WOD

K2: Metcon (Time)

2 WODS for Time

3 Rounds

20 DB Squat thrusts

20 Jump ropes

20 Med ball pass against a wall

Plus

100 Wall Balls