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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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general easy (No Measure)

8min amrap

300 row

10 squats

10 lunge and twist

10 sit ups

10 shoulder press with empty bar

S1: Bro Day #2 (a) (Weight)

15 min EMOM

Min 1: 10 single arm DB Row

Min 2: 20 Banded tricep extensions

Min 3: 20 DB Bicep curl

S2: Sport – 2x3minAMRAP (AMRAP – Reps)

3 min AMRAP

30 air squats

10 pull ups

rest 2 min

3 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 – row spin class (No Measure)

15 min EMOM

Min 1: damper at 1, 50 strokes per minute (short pulls)

Min 2: damper at 10, arms only 10/8 calories

MIn 3: damper 1, 30 strokes/min straight legs (not locked out)

*every 25/20 calories get off and do 60 mountain climbers

L2: Life hip outs (Time)

4 rounds

30 jumping lunges

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

20 hip outs

https://www.youtube.com/watch?v=mPdyInIsp80 Watch at 38 seconds

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

Kids Strength/Skill

K1: OH Squats (5 x 5)

Coaches see coaching sheet.

Kids WOD

K2: Metcon (Time)

For Time:

250 meter Row

Then

3 rounds

5 OH with Bar or PVC Pipe

10 Bench Floor Press with dumbells

20 V ups

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