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Project Rise Fitness Denver, Project Rise Fitness Stapleton – 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 – Assault bike med ball (AMRAP – Reps)

12 min EMOM

Every 3 minutes sprint 25/12 calories on Assault bike (stagger if needed)

Immediately following hug a med ball (must bear hug and must be touching chin) 20/14lbs

If someone “FORGETS” to sprint as hard as possible they will be encouraged to remember via a 400m run.

S2: Sport- Case of the Mondays (Time)

3 rounds:

5 squat clean thrusters

5 squat snatches

7 burpees

7 toes to bar

9 wallballs

9 deadlifts

Rx+: 135/95

Rx: 105/75

Sp: 75/45

L1: L1-20minEMOM ham curls- ari squat (No Measure)

20 min EMOM:

Min 1: 20 Supine Hamstring Curl on Med Ball 20/14lbs (heavier ball is better/easier)

Min 2: 25 Barbell thrusters 45/35

Min 3: 30 banded snow angel wings red/orange

MIn 4: 60 sec row

SP: 35/15lbs

6 week challenge: 15 curls and 15 squats, 20 snow angels.

Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8

L2: Life – lungerussian,plate turn,hipouts (Time)

5 rounds

10 lunge + med ball twist (2 twist per lunge) 20/14

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

20 up downs

30 bicycle crunches

RX: as written

SP: 14/10, 15/10lbs

6 WK Challenge: 4 rounds

20 min cap

AUX: AUX – pull up (No Measure)

4×10 banded pull up with a 4 second negative

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