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Lost and Found being donated 4/23
Bruce’s Story 4/20 7:30pm Denver

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up Z (No Measure)

500m row 200 of the meters row arms only at 80+ strokes per minute

3 rounds

10 plate ground to Overhead 15/10lbs

10 russian twist with plate

10 scap push ups

10 plate squats

S1: Back Squat (3 reps + hold)

16 min EMOM

Min 0-3 warm up

MIn 3: 3 back squats 85%

Min 5: 3 back squats 85%

Min 7: 3 back squats 85%

Min 9: 3 back squats 85% + 10 sec hold between each rep

Min 11: 3 back squats 85% + 15 sec hold between each rep

Min 13: 3 back squats 85% + 20 sec hold between each rep

Min 15: 3 back squats 85% + 25 sec hold between each rep

S2: Sport – shoulder stress, DU,s2oh,hshold (Time)

3 rounds for time

30 shoulder to overhead 95/65

100 double unders

If you break either of the movements you have to do a :30 HS hold

RX+: as written

RX: 75/45 belly facing hold

SP: 55/35 plank hold

If you don’thave double unders do 300 single unders. Same rules apply.

L1- 15 min (No Measure)

16 min EMOM

Min 1: 20 trainer bar ohs EYES MUST BE CLOSED

Min 2: 30 single leg KB deadlift 35/18lbs (Hold bell in opposite hand as leg planted)

Min 3: 60 DB punches (squeeze core) 10/5

Min: 4: 1 min row 80+ strokes a minute ARMS ONLY.

L2: LIFE-50-50 (Time)

3 rounds

50 weighted jumping jax (5/2.5)

40 high knees

30 box step ups (20/16)

20 cal row

30 grasshoppers

40 DB bent over row 30/15lbs

50 banded jane fonda’s

Aux: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

Kids Warm Up Game

K1: Warm-up (No Measure)

Dragon Tails

Kids Strength/Skill

K2: Jump Rope (Score is your most in one set.)

10 Min work on Double Unders or Jump Rope

Kids WOD

K3: Metcon (Time)

30-20-10 Air squats, Jump Rope, sit ups

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