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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.
Topic of the day.

S1: Deadlift (3x10rep)

16 min EMOM

Deadlift should be lightish but unbroken

Min 0-4: warm up

Min 4: 10 deadlifts Hold 5 seconds after each rep

Min 6: 200m jog

Min 8: 10 deadlifts Hold 5 seconds after each rep

Min 10: 200m jog

Min 12: 10 deadlifts Hold 5 seconds after each rep

Min 14: 200m jog

S2: Sport – Ben’s Going away wod (Time)

Death by pistols and ttb start on 5 reps pc starts on 2 reps

Min 1: Toe to bar

Min 2: Power clean 165/105lbs

Min 3: Pistols

RX+: 205/125

RX: as written

SP: 115/65,

sub one legged box squats for pistols if needed.

L1: L1 – updown,propsep,jax (No Measure)

16 min EMOM

min 1: 20 up downs

min 2: :60 balance on one foot with eyes closed.

min 3: 45 weighted jumping jax (5/2.5)

min 4: 25 sit ups

L2: Life – SQT (Time)

Life SQT

10 rounds

8 KB swings 35/26lbs

200m run/row

RX: as written

SP: 26/18lbs

6 WK: 18/10lbs

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: KB Work

work on kb swings, russian, american, kb clean, switching grip at bottom.

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

10 OH Weighted Lunges

10 Ab Mat Sit-ups

10 KB switch grip (Single arm Russian)

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