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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Clean + general (No Measure)

500 Run/Row

2 rounds

:30 sec front rack hold w/barbell

4 Empty bar presses (slow)

8 Bent over Row

8 pole squats W band at knees

8 KB swings

S1: S1 – Bro day superset #6 (No Measure)

Min 0-4: warm up

Min 4: 20 BB skull crushers+20 DB bicep curl

Min 5-6: REST

Min 7: 20 BB skull crushers+20 DB bicep curl

Min 8-9: REST

Min 10: 20 BB skull crushers+20 DB bicep curl

Min 11: REST

Min 12-16

3 rounds

15 reverse grip bb curls

15 banded tricep extensions

S2: Sport – Cardio blast (AMRAP – Rounds and Reps)

20 min EMOM

Min 1: 15 burpees

Min 2: 15/12 cal row

Min 3: 1 min ball bear hug (must be at chest) 40/30lbs

Min 4: 20/12 cal assault bike

RX+ as written

RX 12, 12/9 cal, 15/10 cal, 30/20lbs

SP 9. 9/6 cal, 10/6 cal 20/10lbs

Score = rounds(minutes completed) + reps of partial rounds.

L1: L1 – 16 min ham curl,row,delt,skier (No Measure)

16 min EMOM

Min 1: 20 Supine Hamstring Curl on Med Ball 20lbs

Min 2: 20 Ring Row

Min 3: 30 one legged box squat 20″

Min 4: 60 skier jumps Move quickly cover some distance

JUST MOVE: 1/2 reps + side steps

Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8

L2: Life – 18minAMRAP,row,mtncl,hiptap,hipout,kbs (AMRAP – Rounds and Reps)

18 min AMRAP

200m run or row

18 mountain climbers

12 hip taps

6 hip outs

15 KBS 26/10lbs

RX: 35/26lbs

SP: as written

JUST MOVE: Every 4 min rest 1

AUX: AUX – leg lifts (No Measure)

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

4×15 seconds

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