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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up -pull up + shoulder (No Measure)

400 m run or row

3 rounds

10 scap pull up

10 TTB or knee tuck

2-10 second ring row

10 toe touches

S1: S1 – Deadlift (Weight)

16 min EMOM

Min 0-4: warm up

Min 4: 10 at 50%

Min 6: 5 at 75%

Min 8: 5 at 75%

Min 10: 5 at 75%

Min 12: 5 at 75%

Between sets do 10 hollow rocks

S2: Sport – running fun (Time)

3 rounds

30 Unbroken KB swings 53/35lbs (if you break run 400m)

10 jumping bar MU

10 single arm DB snatch (total)

10 Double squat wall balls 20/14lbs

5 Man makers 40/30lbs

RX+: 50/40, 70/53lbs none jumping MU

RX: as written

SP: 30/15lbs, 26/18lbs jumping ring support if needed

L1: L1- 16 min emom ass bike sit russian (No Measure)

16 min EMOM

Min 1: 14/10 assault bike

Min 2: 1 min wall sit

Min 3: 15 Russian sit ups with DB 20/10lbs

Min 4: 26 curtsy lunges

L2: Life WOD 2/19/15 (AMRAP – Rounds and Reps)

9 Min AMRAP x 2

400m Run

15 Deadlifts DB 30/20

10 Push-Ups

20 Russian twist w Med ball 14/10lbs

—-After 9 min Rest 1 minute THEN Repeat (Start from begining)—-

Score= # rounds in your slowest 9 minutes.

RX: as written

SP:75/45

6 Week Challenge

9 Min AMRAP x 2

200m Run

15 Deadlifts 45/35

5 Push-Ups

—-After 9 min Rest 1 minute THEN Repeat (Start from begining)—-

Score= # rounds in your slowest 9 minutes.

AUX: AUX-couch + runners (No Measure)

2 min each leg couch stretch

2 min Runners lunge