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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 bottom of squat hold (use pole if needed)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

S1/2: Sport – Linchpin (Time)

4 Rounds for time of:

500m Row

15 Push Press 135/95

9-15-21-27 reps for time of:

Wall Ball Shot 20/14

Toes-to-bar

“Helen”

3 Rounds for time of:

400m run

21 Kettlebell Swings 53/35

12 Pull-ups

RX+: as written

RX: 95/65, half rep TTB

SP: 65/35 hanging knee tucks

*Rest 3 minutes between workouts

L1: L1 – 4x 4 min (No Measure)

Every 4 min for 4 rounds

500m row

With remainder of time do:

Round 1: Max step ups 20/16

Round 2 Max Side lunges

Round 3: Max DB clean and Press 20/10

Round 4: Max burpees

RX: as written

SP: 15/5lbs

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

L2: Life – 18 min,am rap,updwn,wb,thump,stairs (AMRAP – Rounds and Reps)

18 min AMRAP

10 up downs

10 wall ball throw to yourself 14/10

10 high knee jump (high knee + high knee + jump = 1 rep)

3 stair climb

200m run or row

JUST MOVE: half reps

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