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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1 – pull up + HS hold (No Measure)

15 min EMOM

5 rounds

Min 1: 5 banded pull ups with 5 sec negative

Min 2: 30-50 sec HS hold ( modify as needed)

Min 3: 15 belly snow angles (lie on belly hold plates and make a snow angle with arms) up and down = 1

S2: Sport – Bike + g2OH (Time)

30/22 cal assault bike

15 G2OH

20/14 cal assault bike

10 G2OH

10/7 cal assault bike

5 G2OH

RX+: 155/105

RX: 115/75

SP: 95/45

S2: Sport – Bike + g2OH (Time)

30/22 cal assault bike

15 G2OH

20/14 cal assault bike

10 G2OH

10/7 cal assault bike

5 G2OH

RX+: 155/105

RX: 115/75

SP: 95/45

L1: L1 – squat,situp,delt,ass (No Measure)

16 min EMOM

MInute 1: 30 goblet squats 35/26lbs

Minute 2: 25 sit ups

MInute 3: 35 DB delt raises total (switch front and side) 15/10lbs

Minute 4: 12/8 calories on assault bike

RX: As written

SP: 26/18lbs, 10/5lbs

JUST MOVE: Half Reps

L2: Life – long chipper 2 rounds (Time)

2 rounds

30 hip taps

30 kettlebell swings 26/18lbs

20 jump squats

20 jumping lunges

10 russian sit ups 26/18lbs

10 sit ups

—–then—–

400 run/row

80 punches 15/5lbs

:70 plank

60 no squat wb 6/4lbs

50 single leg deadlift (kb in oppiste hand) 26/18lbs

40 KB bicep curls 26/18lbs

30 KB delt raises (1 KB out in front)

20 up downs

10 KB thrusters 26/18lbs

400m run

RX: as written

SP:18/10lbs

JUSE MOVE: SP weight 1/2 reps

25 min cap

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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