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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up D (No Measure)

400 meter run, then:

3 rounds

30 alt toe touch seated

7 muscle cleans with empty barbell

15 scap pull up

S1/2: Sport – running fun (Time)

5 rounds

20 KB swings 53/35lbs

10 jumping bar MU

10 single arm DB snatch (total)

10 Double squat wall balls 20/14lbs

5 Man makers 40/30lbs

RX+: 50/40, 70/53lbs non jumping MU

RX: as written

SP: 30/15lbs, 26/18lbs jumping ring support if needed

Change 3 to 5 rounds 8/17

40 min cap

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 ghd, stairs (Time)

1000m row (every 200m do 10 GHD sit ups)

15 stair climbs (every 5 do 15 air squats)

RX: as written

SP: 800 row, 10 stairs

JUST MOVE:1000m row + 20 sit ups + 20 squats

AUX: AUX – run easy (No Measure)

Run 800m at an easy pace

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