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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee

S1: Rope Climb (1-3 reps)

16 min EMOM

0-8 min Technique practice. Foot lock

Starting at min 8 for 4 rounds:

Even min: 1-3 rope climbs

Odd min: :50 sec plank

S2: Tailpipe (Time)

With a partner,

3 Rounds (each)

250m Row

While partner does Static Hold

Double KB Front Rack

One partner hold and one partner row, can only row while KB’s are in Front rack

If rower starts moving before Front rack is achieved team must run 200m STRICTLY ENFORCED

RX+70/44

RX 53/35

Sp 35/18

This is a sprint. Go fast

L1: L1 – updown,propsep,jax (No Measure)

16 min EMOM

min 1: 20 up downs

min 2: :60 balance on one foot with eyes closed.

min 3: 45 weighted jumping jax (5/2.5)

min 4: 25 sit ups

L2: Life-15min? (Time)

2 rounds for time

25 v ups

300 single unders

—–then—–

400m run

60 hip touches

50 box step ups 24/20″

40/30 cal assault

RX: as written

SP: 20/16″

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

Kids Warm Up Game

K1: Warm-up (No Measure)

Dodgeball

Kids Strength/Skill

K2: Pull ups

5×5 Pull ups kipping

Kids WOD

K3: Metcon (Time)

500 row

3 rounds

25 squats

20 sits ups,

10 push ups

RX+ 4 Rounds