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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Wall Shoulder Stretch

S1: S1 – Rope climbs + run (No Measure)

16 min EMOM

Min 0-7 rope climb technique

3 rounds

Min 1: 1-3 rope climbs

Min 2: 5-15 TTB

Min 3: 200m run or row

S2: Sport – chipper,DB step,wb,sc,s2OH,Du (Time)

10 DB step ups 20/16″ 30/20lbs

20 2 for one Wallballs 2 squats per throw 20/14lbs

30 DB squats

40 DB shoulder to OH

50 Double unders

40 DB shoulder to OH

30 Db squats

20 2 for one Wallballs 2 squats per throw 20/14lbs

10 DB step ups 20/16″ 30/20lbs

RX+: as written

RX: 20/15lbs DB, 14/10lbs WB

SP: 15/10lbs, 10/4lbs WB

L1: L1- 16 min KBDL,Russiantwist,run,clamshell EMOM (No Measure)

16 min EMOM

Min 1: 30 Deadlifts w/KB 44/26

MIn 2: 24 russian twist + press with plate 25/15

Min 3: 200m run or row

Min 4: 50 banded clam shell lifts (25 each side)

RX: As written

SP: 35/18lbs, 15/10lbs

https://youtu.be/_3Rvwlk3BsA?t=2m10s

L2: Life- 4rds run burp step press (Time)

4 rounds

400m run or row

15 burpees

30 DB OH box step ups 20/16 15/5lbs

20 DB shoulder press 15/5lbs

60 bicyles crunches

23 min cap

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

5 minutes in dead bug every :30 sec change positions.