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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Squat + general + Sport (No Measure)

400m run or 500 row

2 rounds

10 barbell Front squats

10 floor sweeps

10 scap pull ups

5 push ups

S1/2: Sport – Linchpin 2 workouts + run/row (Time)

2 Rounds:

15 Squat cleans 95/65

2 Rope Climbs

—-Rest 2:00—–

2 rounds

10 Deadlifts 185/115lbs

15 Burpees

20 TTB

25/18 cal ass bike

—-Rest 2:00—

1000m row or run

RX+: 115/80lbs, 255/165lbs

RX: as written

SP: 75/35lbs, 135/80lbs

SUB 7 for 1 underhand ring row per rope climb

L1: L1-12min +6 min (Time)

12 min EMOM: (4 rounds)

min 1: 100 scissor kicks

min 2: 10-15 burpees

min 3: 1 min row 50 strokes per minute or higher

——At 12 min complete——

4 rounds

15 hip lift

20 bicycles

25 weighted jumping jax 5/2.5

JUST MOVE:1/2 reps + light row

L2: Life 19 min AMRAP 20’s (AMRAP – Rounds and Reps)

19 Min AMRAP

20 leg ext (Lie on back and pull knees to chest then extend them)

20 lateral box step overs 20/16″

25 ball ground to overhead 20/14lbs

250m row

GOAL: 3-4 rounds

Rx: as written

Sp: 14/10lbs

JUST MOVE: every 3 min rest 1 minute

AUX: AUX – Plank Crunch (No Measure)

6min EMOM:

Odd: :30 Plank (on elbows)

Even: 20 Crunches

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