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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm-up Halloween (No Measure)

Halloween Creepy Crawly:

2 Rounds:

1:00 Legs Only Bike

1:00 Arms Only Bike

20 Chest Taps

10 Grasshoppers

20m Crab Walk

S1: S1- 16 min EMOM ohs, hang, carry, (No Measure)

16 min EMOM

Min 1: 5 DB/KB OHS (try two)

Min 2: 50m sandbag or stone carry in front of body (heavy sub two 45lbs plates if needed)

Min 3: 100m single arm DB suitcase carry (Don’t lean, keep a neutral core)

Min 4: 20 DB bicep curls (just cuz)

S2: sport – Reg event 6 (Time)

2 rounds

30/25 cal bike

20 burpee box jump overs 24/20

10 power cleans

—-rest 4 min—

Score = fastest round…yes fastest.

RX+: 205/135 30/24

RX: 155/95

SP: 95/45

L1 – 14 min 5 min pieces, row,plank,wallsit (No Measure)

14 min EMOM

0-5 min Max cal Row (must hold above 50 strokes per minute)

5-10 min Max plank Every time you break you have to do 3 man makers

10-14 min Max effort wall sit. If you aren’t holding a perfect 90 deg angle do 10 burpees

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 or row

RX:as written

SP: 15/5lbs

JUST MOVE: 3 rounds

AUX: AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch

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