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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – explosive general (No Measure)

400m run or row

2 min deadbug alt positions (lead by coach)

2 rounds

10 jumping squats

10 flor sweeps

:20 bar hang

S1: S1-Rope climbs (No Measure)

16 min EMOM

Min 0-6: instruction on ropes

—-Then—–

5 rounds

Even min: 1-3 rope climbs

Odd min: 10-15 GHD sit ups

S2: Sport – DL,run (Time)

2 rounds for time:

20 GHD sit ups

20 deadlifts (225/155)

400m run

rest 1 min

Rx+: as written

Rx: 155/105

SP: 95/65

L1: L1 – updown,propsep,jax (No Measure)

16 min EMOM

min 1: 20 up downs

min 2: :60 balance on one foot with eyes closed.

min 3: 45 weighted jumping jax (5/2.5)

min 4: 25 sit ups

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

6 Week Challenge: New challengers only

14 min AMRAP

5 up downs

5 WB hug squats

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

2 stair climb

AUX: AUX GHR + Childs pose (No Measure)

3x 10 GHD sit up

3 min banded hip stretch

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