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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Game short (No Measure)

2 rounds

8 squats

8 toe touches

8 arm swings

S1: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
RX: body weight bench

SP: 1/2 body weight + banded pull ups

15 min cap

S2: Sport – Rise 7’s Team (Time)

14 Rounds:

7 thrusters 135/95lbs

7 sumo deadlift high pull

7 burpees

7 DB snatch (L arm) 50/30lbs

7 DB snatch (R arm)

7 back squats

7 wallballs 20/14

RX+:as written

Rx: 95/65

SP: 75/45

30 min cap

*Score=Time

One working at a time

L1: L1-16 min EMOM plank wall sit (No Measure)

16 min EMOM:

Min 1: 60 sec low plank (on elbows)

Min 2: 30 DB thrusters 20/10lbs

Min 3: Lunge + arching single arm shoulder press 20/10lbs

Min 4: 10-15 burpees

RX: as written

SP: 15/5lbs

JUST MOVE: SP weight 1/2 reps

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 lateral 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

JUST MOVE: every 4 min rest 1 min.

Scoring error…time = rounds of reps completed + seconds in partials

finished the 18’s but only got 10 sit ups in 21’s = 18:10

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups