Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Warm up – general + core (No Measure)
20 arm swings side + up and down
15 air squats
Coaches lead core. Everyone does together at the same time.
12 russian sit ups 18/10lbs
1 min plank
S1: Sport – team running heavy (Time)
100 clean and jerks
100 pull ups
100 GHD sit ups
Every 2 minutes you both must run or row 200m. Start with 200m on first minute.
SP: 75/45 ring rows
One working at a time. partition reps as needed. C&J should be heavy.
40 min cap
L1: Life – long saturday (Time)
30 stair runs (do these at any time)
3k row (Do this at any time)
50 KB swings 35/26
50 goblet squats 35/26
50 GHD sit ups
50 Box/bench dips
AUX: AUX – Hollow (No Measure)
3×15 hollow rocks or :20 hollow hold