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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – rowling toe squats (No Measure)

3 rounds of Rowling

——then——

2 rounds

10 toe touches

10 squats

10 ring rows

S1: S1 – Strongman day (Weight)

16 min EMOM

Min 0-4: technique

—-Then—

3 rounds

Min 1: 5 Log cleans

Min 2: 50-100m farmers carry (heavy)

Min 3: 5 stone to box or shoulder

Score = log weight

S2: Sport – DBOHS,Ballsitup,Russiankbs (Time)

3 rounds

10 DB single arm OHS 40/20

20 med ball sit ups 14/10

30 Russian KB swings 53/35 (heavy)

200m run

RX+: 50/30, 14/10, 70/44

RX: as written

SP: 30/15, 10/4, 44/18

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 – long chipper 2 rounds (Time)

2 rounds

30 hip taps

30 kettlebell swings 26/18lbs

20 jump squats

20 jumping lunges

10 russian sit ups 26/18lbs

10 sit ups

—–then—–

400 run/row

80 punches 15/5lbs

:70 plank

60 no squat wb 6/4lbs

50 single leg deadlift (kb in oppiste hand) 26/18lbs

40 KB bicep curls 26/18lbs

30 KB delt raises (1 KB out in front)

20 up downs

10 KB thrusters 26/18lbs

400m run

RX: as written

SP:18/10lbs

JUSE MOVE: SP weight 1/2 reps

25 min cap

AUX: AUX – pull up (No Measure)

4×10 banded pull up with a 4 second negative