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Project Rise Fitness Stapleton, Project Rise Fitness Denver – 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: Sport – Strength + assault bike (Weight)

8 min to complete (stagger starts as needed)

4 rounds

15/10 cal sprint (must be 100% effort) as soon as you finish hug medball at chin height must hug not hold. We want the med ball pushing on your chest. Walk and breath for 1:30 minutes

8 min EMOM

Start at min 4 Every minute do 6 deadlifts at 60-70% for speed.

S2: Sport – row, DN snatch, DU (Time)

The Opener

For time:

30 calorie row

30 alternating dumbbell snatches

60 double unders

20 calorie row

20 alternating dumbbell snatches

40 double unders

10 calorie row

10 alternating dumbell snatches

20 double unders

Rx+: 70/50

Rx: 50/30

Sp: 30/20

L1: L1 – 16 min flutter, sprint, thrust,side lunge (No Measure)

Every minute for 16 minutes (4 sets):

Min 1: 80 Flutter Kicks (4 Count)

MIn 2: 4 Shuttle Sprints (Half Gym & Full Gym)

Min 3: 20 KB Thrusters (10 Each Arm)

Min 4: 30 Lateral Side to Side Lunges

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

30 Wallballs 14/10

RX: As Written

SP: 15/5, 10/6

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

AUX: AUX coaches choice (No Measure)

Kids Warm Up Game

K1: Warm-up (No Measure)

Dodgeball

Kids Strength/Skill

K2: Pistols

Kids WOD

K3: Metcon (Time)

3 RFT:

5 cal assault bike or skier

5 burpees

2 pistols

50 meter sprint