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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – general + core (No Measure)

400m run

2 rounds

20 arm swings side + up and down

15 air squats

Coaches lead core. Everyone does together at the same time.

2 rounds

40 crunches

12 russian sit ups 18/10lbs

1 min plank

S1: S1 – Squat BJ (Weight)

16 min EMOM

Min 0-4: warm up

Min 4: 10 reps 50%

Min 6: 5 reps 80%

Min 8: 5 reps 80%

Min 10: 5 reps 80%

Min 12: 5 reps 80%

Min 14: 5 reps 80%

Follow every set of squats with 5 tall box jumps for height

S2: Sport – row, DN snatch, DU (Time)

The Opener

For time:

30/20 calorie row

30 alternating dumbbell snatches

30 single arm thrusters

60 double unders

20/15 calorie row

20 alternating dumbbell snatches

20 single arm thrusters

40 double unders

10/5 calorie row

10 alternating dumbell snatches

10 single arm thrusters

20 double unders

Rx+: 70/50

Rx: 50/30

Sp: 30/20

CHANGE: added thrusters

L1: L1 – 16 min Leg City (Time)

16 min EMOM

Min 1: 14/10 cal row

Min 2: 8/6 Leg only Assault bike

Min 3: :30 wall sit + 12 lunges

Min 4: 1 min stand on one leg with eyes closed and leg lifted out in front at 90 deg.

RX: as written

SP: 10/8 cal

JUST MOVE:SP weight 1/2 reps

L2: Life WOD 2/19/15 (AMRAP – Rounds and Reps)

9 Min AMRAP x 2

400m Run

15 Deadlifts DB 30/20

10 Push-Ups

20 Russian twist w Med ball 14/10lbs

—-After 9 min Rest 1 minute THEN Repeat (Start from begining)—-

Score= # rounds in your slowest 9 minutes.

RX: as written

SP:75/45

6 Week Challenge

9 Min AMRAP x 2

200m Run

15 Deadlifts 45/35

5 Push-Ups

—-After 9 min Rest 1 minute THEN Repeat (Start from begining)—-

Score= # rounds in your slowest 9 minutes.

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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