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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up -pull up + shoulder (No Measure)

400 m run or row

3 rounds

10 scap pull up

10 TTB or knee tuck

2-10 second ring row

10 toe touches

S1/2: Sport – 3 wods long (Time)

For time as a 2-person team:

100 Thrusters 95/65

80 Burpee Box Jumps 24/20

60 bar muscle ups

1k row 15 pulls then must rotate partners

——Rest 2 min—–

For time as a 2-person team:

50 Power Cleans 135/105

50 Front Squats 135/105

—–Rest 2 min—-

For time as a 2-person team:

100 GHD Sit-ups

100/70 Calories, Air Assault Bike

RX+: as written

RX: 75/45, 115/75, 100 pull ups

SP: empty bar, 95/55, ring rows

*45 min cap

L1: L1 – 3 min planks (No Measure)

Accum 3 min in Side Plank each side

—then—-

3 rounds

20 single leg no squat wb 14/10lbs

30 plate wood choppers 25/15lbs

—-then—–

Accum 3 min regular plank

RX: as written

SP: 15/10lbs 10/4lbs

JUST MOVE: half reps

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 GHR + Childs pose (No Measure)

3x 10 GHD sit up

3 min banded hip stretch

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