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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Squat + general + Sport (No Measure)

400m run or 500 row

2 rounds

10 barbell Front squats

10 floor sweeps

10 scap pull ups

5 push ups

S1: Box Squat (1 RM )

16 min EMOM

Min 0-4: warm up

Min 4: 10 reps

Min 6: 10 reps

Min 8: 10 reps

Min 10: 10 reps

Min 12: 10 reps

Min 14: 10 reps

Craig has to do regular squats

S2: Sport – Craig’s birthday WOD (Time)

5 rounds

20 double unders

10 Sumo Deadlifts 135/95lbs

—-Rest 2 minutes—

3 rounds

5 front squats + 1 thrusters 135/95

10 Toe to Bar

RX+: 185/125

RX: as written

SP: 95/55

Sub 50 single unders if needed or 5 attempts of DU’s

L1: L1- 16 min (No Measure)

16 min EMOM

Min 1: 20 trainer bar ohs EYES MUST BE CLOSED

Min 2: 30 single leg KB deadlift 35/18lbs (Hold bell in opposite hand as leg planted)

Min 3: 80 DB punches (squeeze core) 10/5

Min: 4: 1 min row 80+ strokes a minute ARMS ONLY.

L2: Life – bent row, split squat,up down c&J, fondus (Time)

4 rounds

20 DB bent over row 20/10lbs

20 Split squats (leg on bench)

10 up down DB clean and jerk

30 jane fondas

200m run

RX:as written

SP: 15/5lbs

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

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