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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Bro Day #2 (a) (Weight)

15 min EMOM

Min 1: 10 single arm DB Row

Min 2: 20 Banded tricep extensions

Min 3: 20 DB Bicep curl

S2: Sport – Beau’s birthday (Time)

32 Pull ups

32 Front squats

32 Hand release push ups

32 Front squats

32 GHD sit ups

32 Squat snatch

32 Front Squats

RX+:95/65

RX: 75/45

SP: 45/25 ring rows

20 min cap

L1: L1 – 16 min hiptaps,thruster,sit up (No Measure)

16 min EMOM

Min 1: 25 DB thrusters 20/10lbs

Min 2: 20 sit ups

Min 3: 50 hip taps (in push up position)

Min 4: 200m run or row

RX: as written

SP: 15/5lbs

L2: Life – 18 min,am rap,updwn,wb,thump,stairs (AMRAP – Rounds and Reps)

18 min AMRAP

10 up downs

10 wall ball throw to yourself 14/10

10 high knee jump (high knee + high knee + jump = 1 rep)

3 stair climb

200m run or row

6 Week Challenge: New challengers only

14 min AMRAP

5 up downs

5 WB hug squats

10 high knee jump (high knee + high knee + jump = 1 rep)

2 stair climb

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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