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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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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

S1: stand ups (10 sec)


17 min EMOM Stand ups

0-3 min warm up

min 3: 75% 20 seconds hold

min 5: 100% 20 sec hold

min 7: 120% 10 sec hold

min 9: 120-130% 10 sec hold

min 11: 120-130% 10 sec hold

*% of box squat max

——-min 12 transition——–

min 13: 8-15 thrusters 95/65

min 14: 8-15 thrusters 95/65

min 15: 8-15 thrusters 95/65

min 16: 8-15 thrusters 95/65

S2: 150 KB blow your grip up (Time)

150 KB swings for time

Every time you drop it or it stops moving you have to run 400m

RX+: 70/53

RX: 53/35

SP: 44/26

Compare to 4/6/15

20 min cap

L1: L1 – 16min 40 bro,stick,russian,halfsq (No Measure)

16 min EMOM (4 rounds)

1 min: 40 DB bro press (half way up shoulder press)

2 min: 30 stick jumps/steps total

3 min: 20 Med ball russian twist

4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down)
After 16 min 2 min plank

L2: LIfe – lunge,plateturn,hipout,flutter,g2oh (Time)

4 rounds

30 lunges

30 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15

10 hip outs

80 flutter kicks

20 G2OH 25/15lbs

22 min cap

AUX: AUX – forearm (No Measure)

2 min flipped hands forearm stretch

Kids Warm Up Game

K1: Warm-up (No Measure)

Freeze Tag
When tagged, do exercises.

Kids Strength/Skill

Power Clean (do PC warm up with PVC and progression)

Kids WOD

K3: Metcon (Time)

4 rounds

5 Power Cleans

10 ring rows

10m Bear Crawl

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