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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

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

Sport – chipper (Time)

2 rounds

400m Run

60 Jumping Lunges

50 Sit-Ups

40 Wall-Balls

30 Burpees

20 Goblet Squats

10 Power Snatch

200m Run

rest 2 min

*Score is Slowest round

Rx+: 20/14, 70/53, 135/95

RX: 20/14, 53/35, 115/75

SP: 14/10, 35/26, 75/55

L1: L1-16 min EMOM push up knee tuck, mountain climbers (No Measure)

16 in EMOM

Min 1: 10 Push up + knee tuck (one each leg per push up)

Min 2: 80 mountain climbers

Min 3: 10/7 assault bike (arm only)

Min 4: 80 flutter kicks

RX: as written

JUST MOVE: 1/2 reps

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

JUST MOVE: 3 rounds

20 min cap

aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

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