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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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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.

2 rounds

40 crunches

12 russian sit ups 18/10lbs

1 min plank

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 – run,DU,Heavy russian rest (Time)

10 Rounds

200m Run or row

20 Double Unders

7 Russian KB Swings

Rx+: 100 (DB)/70

Rx: 70/53

Sp: 44/26, double tap

Swings should be heavy

L1: L1 – 16 min Leg City (Time)

16 min EMOM

Min 1: 14/10 cal row

Min 2: 8/6 Leg only Assault bike

Min 3: :30 wall sit + 12 lunges

Min 4: 1 min stand on one leg with eyes closed and leg lifted out in front at 90 deg.

RX: as written

SP: 10/8 cal

L2: Life – run,DbDL,Burp,Stepup,side plank (Time)

800m Run or row

2 Rounds

30 DB Deadlift 30/20lbs

20 burpees

30 Step Ups w/knee lift at top 24/20″

20 side plank hip ups (lift hips in side plank)

RX: As written

SP: 20/16″, 20/10lbs

*20 Min Time Cap

AUX: AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch

Kids Strength/Skill

K1: Kids 3 Rep Total 2 (Total Weight)

With the rest of the time do a TABATA

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