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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Game – plate centipede (No Measure)

Play after warm up before L1/S1

2 team race across the room. Everyone is standing on a plate with one extra plate. You cannot touch the ground but have to advance the whole team across the room and back.

Use different weighted plates
Quick 5 min coaches choice. warm up

S1: S1 – Front squat (Weight)

20 min EMOM

0-5 min warm up:

Min 5: 5 front squats 85%

Min 8: 5 front squats 85%

Min 11: 5 front squats 85%

Min 14: 5 front squats 85%

Min 17: 5 front squats 85%

JUST MOVE: 10 rep squats between sets do 20 side crunches

S2: Sport-12minAMRAP4,8,12 (AMRAP – Rounds and Reps)

12 min AMRAP 4,8,12,16,20…etc

Sumo Deadlift 155/105

Single arm OH KB lunge 35/18

V ups

RX+: 185/115 53/35

RX: as written

SP: 115/75, 26/10

L1: L1- EMOM 16 glute & abs (No Measure)

16 min EMOM

Min 1: 20 banded side step (In place)

Min 2: 30 Med ball russian twist 14/10

Min 3: :60 assault bike sprint

Min 4: 80 flutter kicks

JUST MOVE: 1/2 reps

L2: Life – row,line jump,fonda,KBS (Time)

5 rounds

200 run or 10/7 cal bike (no row)

30 skier line jumps

30 banded half squats.

20 Russian KB swings 35/26

:30 stand on one foot, eyes closed, hands out to side, leg up (helps with proprioception)

RX: as written

SP: 35/18

JUST MOVE: 3 rounds

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold