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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up Z (No Measure)

500m row 200 of the meters row arms only at 80+ strokes per minute ARMS ONLY

3 rounds

10 plate ground to Overhead 15/10lbs

10 russian twist with plate

10 scap push ups

10 plate squats

S1/2: Sport – team burpee PC (Weight)

In a team of 2.

10 min EMOM

5 power cleans

15 burpees

—-then rest 2 min —-

10 min EMOM

3 thrusters

15/12 cal row

—-then rest 2 min —-

10 min EMOM

10 GHD sit ups

10/7 cal bike.

RX: as written

SP: 10 burpes, 10/8 cal row

Score = weight used

l1: L1 – remainder time AMRAP (No Measure)

4×4 min AMRAP

40 GHDSU + row

40 DB Lunges + row

40 DB Renegade Rows + row

40 Bench/Box Dip + row

With remainder of time row for calories

L2: Life – buy in buy out. 5 rounds (Time)

500m Row

5 Rounds:

40 Hip Taps

30 KBS 26/18lbs

20 Jumping Lunges

10 Burpees

—-then—-

500m Row”

RX: as written

SP: 18/10lbs

JUST MOVE: 3 rounds

AUX: Aux – good morning + stretch (No Measure)

3×20 banded good mornings

3 min foam roll on back and legs

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