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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: S1 – DB Lunge (Weight)

16 min EMOM

Min 0-2: warm up

Min 2: 10m DB walking lunge

Min 4: 10m DB walking lunge

Min 6: 10m DB walking lunge

Min 8: 10m DB walking lunge

Min 10: 10m DB walking lunge

Min 12: 10m DB walking lunge

Min 14: 10m DB walking lunge

Between sets do :20-30 sec HS hold

Warm up – general + core (No Measure)

400m run

2 rounds

20 arm swings side + up and down

15 air squats

Coaches lead core. Everyone does together at the same time.

3 rounds

40 crunches

12 russian sit ups 18/10lbs

1 min plank

S2: Sport – 2x6min AMRAP rounds of stuff (AMRAP – Reps)

6 min AMRAP

30 air squats

10 pull ups

——rest 2 min—-

6 min AMRAP

15 DB Hang clean

5 DB up downs

RX+:50/30 3 muscle ups

RX: 40/20 as written

SP: 30/15 ring rows

SCORE = TOTAL REPS

L1: L1 – 16 min plank,updown, (No Measure)

16 min EMOM:

Min 1: 80 high plank leg pulses each side( single leg)

Min 2: 20 up downs

Min 3: 30 russian twist + press between reps 1 DB 20/15-10lbs

Min 4: 40 single leg DL (1 DB)

RX:as written

SP: 15/5lbs

L2: Life – row,punch,superman,hollow,ohs (Time)

5 rounds

200m run/row

50 DB uppercut punches punches 20/10lbs

20 superman

20 hollow rocks

20 Front Squats with DB’s

RX: as written

SP: 15/5lbs

AUX: Aux – ankle/knee (No Measure)

90 seconds on each leg

https://youtu.be/aLj_VkfQzJI?t=1m32s

Kids Warm Up Game

K1: Warm-up (No Measure)

Build a Fort – Set up two identical forts with equipment kids can carry or work together to carry, they must rebuild fort in 3 different locations, using teamwork and communication!

Kids Strength/Skill

K2: Pistols (Pistols – Use boxes to start then move on to bands)

Kids WOD

K3: Metcon (Time)

4 Rounds for time:

6 pistols

200m run

6 push ups

Rx+ No bands for pistols