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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – barbell (No Measure)

400m run or row

3 rounds (with an empty bar)

10 Deadlifts

10 Front squat

10 push press

10 lunge + twist (without bar)

S1: S1 – lynne (AMRAP – Reps)

4 min warm up

Five rounds for max reps of:

Bench press 135/85lbs

Strict pull-ups

RX+:185/105lbs

RX: as written

SP: 95/55lbs

Use bands as needed.

Sport – 20,15,10,5 light BB (Time)

20,15,10 reps always run or row

Front squats 95/65

Shoulder to overhead 95/65

800m Run or Row

RX+ 135/95

RX as written

SP 75/45

L1: L1-GHD, back ext (No Measure)

16 min EMOM

Must come back downstairs after GHD

Min 1: 30 back extensions on GHD (stay hollow)

Min 2: 50 clock jumps on 25lbs plates.

Min 3: :30 Donkey kick hold (don’t arch back)

Min 4: :60 row

JUST MOVE: 20 superman ext not upstairs

L2: Life – KB swings + run (Time)

60 KB swings

60 crunches

60 Goblet Squats 35/18lbs

Run or row 400m

40s/20s/10s

RX: as written

SP: 18/10lbs

JUST MOVE: Start at the 40’s

AUX: AUX-couch + runners (No Measure)

2 min each leg couch stretch

2 min Runners lunge

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