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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Old School Warm Up (No Measure)

Everyone Starts on one end of the room

Jog Down and Back x 3

Runners Lunge Down

Reverse lunge with rotation back

Bear Crawl Down

Burpee Broad Jump Back

High Knees Down

Butt Kicks Back

Side Shuffle Down and Back

then

2 Rounds

10 Wall Balls

10 KB Swings

SPORT

S1: Metcon (Time)

Partner 4×400

Partner 1 runs 400

Partner 2 runs 400

Partner 1 runs 400

Partner 2 runs 400

SPRINT!!!! Run Run Run RUN

S2: Hold On Partners (Time)

Partner WOD

100 T2B while your partner holds ring support

100 Burpees while your partner holds a plank

100 KB Swings while your partner hangs from the rig

100 Wall Balls while your partner holds a deadlift

Partner must be holding for the other partner to be able to work. You may switch off as often as you need to.

RX+: 275/185, 70/53, 20/14

Rx: 205/135, 53/35, 20/14

SP: 155/105, 35/26, 14/10

25 min Cap

LIFE

L1: Metcon (Time)

Partner 4×400

Partner 1 runs 400

Partner 2 runs 400

Partner 1 runs 400

Partner 2 runs 400

SPRINT!!!! Run Run Run RUN

Metcon (Time)

Partner WOD

100 V-Ups while your partner holds parallette or box support

100 Burpees while your partner holds a plank

100 KB Swings while your partner hangs from the rig

100 Wall Balls while your partner holds DBs

Partner must be holding for the other partner to be able to work. You may switch off as often as you need to.

RX+: 70/53, 20/14

Rx: 53/35, 20/14

SP: 35/26, 14/10

25 min Cap