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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee

S1/2: Sport – 1 mile runs plus 10 rounds x’s 2 (Time)

1 mile run or 1600m row

—-then—-

10 rounds

5 burpees

10 pushups

15 air squats

—then—

10 rounds

5 burpees

5 shoulder to OH 95/65

5 front squats 95/65

—then—

1 mile run or 1600m row

RX+:135/95

RX: as written

SP: 65/25bs 7 rounds of each

L1: L1 – ham curl,row,delt,skier (No Measure)

4 rounds

20 Supine Hamstring Curl on Med Ball 20lbs

20 Ring Row

—–Rest 1 min—-

4 rounds

30 one legged box squat 20″

60 skier jumps Move quickly cover some distance

JUST MOVE: 1/2 reps + side steps

Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8

L2: LIfe – assault KBS, burp BJ (Time)

5 Rounds for Time

300/200m row

30 KBS, 35/18

10 Burpee Box Step Ups , 24/20.

RX: as written

SP: 18/10 20/14

JUST MOVE: half reps

22 min cap

AUX: AUX – pull up (No Measure)

4×10 banded pull up with a 4 second negative

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