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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

Warm up -Upper Body General (#1) (No Measure)

400m Run or row

3 Rounds

5 Negative Pull-Ups or ring rows

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

S1/2: Sport-Team hulk hogan (Time)

Mini “Hulk Hogan” (team of 2)

Every 4 minutes for 40 mins:

4 Muscle ups

8 (each) Unison partner goblet squats 70/50

8 suitcase step ups on box 30/24 (holding 1 DB)

8 Burpees

200m run or row or 20/12 ass bike(Both)

Score= slowest round. One athlete working at a time share reps

Rx+ As Written

Rx: 50/30lbs, 18 C2B

Sp: 30/20lbs, 21 Pull-Ups

L1-16min linetouch,russainsitup,singlelegjump,curlpress (No Measure)

16 min EMOM

Min 1: 30 Single leg clock touches (stand on one leg reach with hand and touch ground at 9,12 and 3 o’clock. 30 touches total) STAND TALL AFTER EACH TOUCH.

Min 2: 20 Russian sit ups w/DB 20/10lbs

Min 3: 80 single leg line jumps (jump over a crack in the mats 80 times)

Min 4: 20 bicep curl into a shoulder press 20/10lbs

RX: as written

SP: 15/5lbs

JUST MOVE: SP weight 1/2 reps

L2: Life-10’s med ball (Time)

10 rounds

6 Med ball squat clean

6 self wall balls (throw to yourself)

6 Med ball push ups (Arm on ground, chest touches ball)

6 russian twist with med ball

200m run or row

RX 20/14

SP 14/10

JUST MOVE: 5 rounds

AUX: AUX – core mobility (No Measure)

3 x 15rep lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

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