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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up B (No Measure)

8 minute AMRAP

1 Full Gym Run (Stapleton – 3 Loops in Gym)

1 Wall Walk

5 Pull Ups

10 Ab Mat Sit Ups

S1: S1 – Front squat (Weight)

20 min EMOM

0-5 min warm up:

Min 5: 5 front squats 85%

Min 8: 5 front squats 85%

Min 11: 5 front squats 85%

Min 14: 5 front squats 85%

Min 17: 5 front squats 85%

JUST MOVE: 10 rep squats between sets do 20 side crunches

S2: Sport – run GHD push up etc (Time)

10 rounds

200m run or row

5 GHD sit ups

10/6 push ups

15 air squats

SP: 7 rounds

L1: L1 – 20 min EMOM Dbpunch,hugsquat,row,shoulder hold (No Measure)

20 min EMOM

Min 1: 60 Dumbbell Uppercut Punches 20/10

Min 2: 25 Hugging Squats w/Med Ball 20/14

Min 3: 18/12 Cal Row

Min 4: :45 90 deg shoulder DB hold

RX: as written

SP: 10/5lbs, 12/8 cal

JUST MOVE 1/2 reps

L2: Life- goblet,row,kbs,burb (Time)

100 Goblet Squats 44/26lbs (every 25 run 200m or bike 12/7 cal)

1 K Row (Every 500m run 200m or bike 12/7 cal)

30 burpees

RX: as written

SP: 35/10lbs

JUST MOVE: Sp weight Half the reps

AUX: aux-sleeper (No Measure)

3 min sleeper stretch both ways

https://www.youtube.com/watch?v=HU6bdtdDess

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