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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – abs (No Measure)

400m run or row

2 rounds

10 scap pull ups

5 Toe to bar or hanging knee tuck

10 tin man kicks

Coaches lead this. Do all together as a class.

2 rounds

10 sit ups

10 med ball russian twist 20/10lbs

1 min plank

S1: S1 – hs work, ladder plus jumps (No Measure)

16 min EMOM

Min 0-10 HS work Skill

6 min agility ladder

Sport- 400 Run + 50’s (PRF) (Time)

400M Run or row

50 Box step ups 30/24″

50 oh single arm kb lunge

25 burpees

50 KB Swings 44/26

50 ghd sit ups

200 Single Unders or 100 du’s

400M Run or row

Rx+: 53/35

Rx: as written

Sp 35/18lbs 24/20″

L1: L1 – 16min Row,Shoulder touch,Glute bridge,stepup (No Measure)

16 min EMOM

Min 1: 10/7 backwards pedal leg only assault bike

Min 2: 60 Plank Shoulder Touches

Min 3: 20 Glute Bridges (3 sec hold at top)

Min 4: 30 box step ups 20/16″

JUST MOVE:1/2 reps

L2: life-chipper up (Time)

For Time:

30 jumping lunges

40 DB delt raises 20/10lbs

50 sit ups

60 stick jumps

70 mountain climbers

80 no squat wallballs 14/10lbs

70 mountain climbers

60 stick jumps

50 sit ups

40 DB delt raises

30 jumping lunges

RX: as written

SP: 15/5lbs, 10/5lbs

JUST MOVE: Half reps

AUX: aux – row (No Measure)

1500m row at 70%