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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – explosive general (No Measure)

400m run or row

2 min deadbug alt positions (lead by coach)

2 rounds

10 jumping squats

10 flor sweeps

:20 bar hang

S1: S1 – “Leg Day” (Weight)

16 min EMOM

Min 0-4: warm up

6 rounds

Even Min: 5 back squats 55-70%

Odd Min: 10 DB lunges

Score = back squat weight

S2: Sport – Satan’s Cycle (Time)

10 rounds

5- Deadlifts 185/105

7-V-ups

10/8 cal on Assault Bikes

RX+: 225/135

RX: as written

SP: 135/65 8/6 cal

L1: L1 – 18 min EMOM curtsy lunge leg ass (No Measure)

18 min EMOM (4 rounds)

min 1: 30 curtsy lunges

min 2 : 10/8 leg only assault holding med ball

min 3: 50 side plank hip lift

min 4: 30 goblet squats 26/18lbs

Min 16-18 max V ups

RX: as written

SP: 18/10lbs

JUST MOVE:SP weight Half reps

L2: Life – hiptap,KBS,squat,lunge,rus sit sit up (Time)

5 rounds

30 hip taps

30 KB swings 26/18lbs

20 jumping squats

20 jumping lunges

10 russian sit ups 35/26lbs

10 sit ups

RX: as written

SP: 18/10lbs

JUST MOVE: 3 rounds

25 min Cap

AUX: AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.

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