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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up -Upper Body General (#1) (No Measure)

400m Run or row

3 Rounds

5 Negative Pull-Ups or ring rows

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

S1: S1 – Row + pull ups (AMRAP – Reps)

15 min EMOM

5 rounds

Min 1: 300/250m row

Min 2: Rest

Min 3: Max strict pull ups, (should be getting at least 5 each round) Use bands as needed

SP:250/200m row

Score is number of pull ups.

S2: Sport – Deadlift BJ (Time)

21-15-9

Deadlift 315/225

Box Jumps or steps 30/24″

RX: As written

RX: 255/155 24/20

SP: 185/105 24/20

6 week challenge: New challengers only

5 rounds

10 deadlift (barbell or KB, write weight in notes

10 step ups 20/16″

L1: L1- 16 min KBDL,Russiantwist,run,clamshell EMOM (No Measure)

16 min EMOM

Min 1: 30 Deadlifts w/KB 44/26

MIn 2: 24 russian twist + press with plate 25/15

Min 3: 200m run

Min 4: 50 banded clam shell lifts (25 each side)

RX: As written

SP: 35/18lbs, 15/10lbs

https://youtu.be/_3Rvwlk3BsA?t=2m10s

L2: LIfe – lunge,plateturn,hipout,flutter,g2oh (Time)

1000m Row

4 rounds

30 lunges

30 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15lbs

10 hip outs

80 flutter kicks

20 G2OH 25/15lbs

RX: as written

SP: 15/10lbs

22 min cap
Hip outs https://youtu.be/mPdyInIsp80?t=38s

AUX: AUX-couch + runners (No Measure)

2 min each leg couch stretch

2 min Runners lunge

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids WOD

K2: Metcon (Time)

Filthy Kids 50

50 Jumping Pull ups

50 Sit Ups

50 Jump Ropes

50 jumping Squats

50 Mountain Climbers

50 Meters on Rower

50 KB Sumo Deadlift High Pulls

50 meter run

50 jumping Jacks