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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Lower Body/DU Skill (No Measure)

3 Min Row w/Openers (Sprint 10 Secs on the top of each Minute)

2 Rounds

20 Double Unders

10 Single Leg Deadlift w/KB 26/18lbs (5 Each Leg)

6 air squats with 2 second hold at bottom

S1: Weighted Step-ups (DB step up)

16 min EMOM

DB step up 16/12″ (3 45lbs plates) boxes.

Min 0-2: warm up

Min 4: 5 step ups each side

Min 6: 5 step ups each side

Min 8: 5 step ups each side

Min 10: 5 step ups each side

Min 12: 5 step ups each side

Min 14: 5 step ups each side

S2: Sport – Challenge week 1 (Time)

5 rounds

20 wallballs 20/14

10 up downs

5 deadlift 225/135

1 min DL hold

200m run

RX+: 30/20lbs, 275/175

RX: As written

SP: 14/10lbs, 155/95

L1: L1 – 14 min holds (No Measure)

14 min EMOM

1 min: 25 DB thrusters 20/10lbs

2 min: :60 sec plank

3 min: 80 plate jumps (onto 25lbs)

4 min: :60 sec wall sit

Min 13-14 – 100 plate halos 25/15lbs (draw a circle around your head holding a plate)

RX: As written

SP: 10/5lbs

L2: Life – 20 min AMRAP prig by 3 sit,hip,plate,ass (Time)

20 min AMRAP

3 sit ups

3 hip touches (each side)

3 plate jumps

3 cal assault

6 sit ups

6 hip touches etc…..

every 4 minutes stop and run 400m.

Progress by 3 reps for 20 min

AUX: AUX – Child’s pose (No Measure)

3 min Child’s pose

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