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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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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 – Ropes + HS (No Measure)

16 min EMOM

Min 0-10:

Even: 10 DB shoulder press

Odd: :30 HS hold (sub belly facing or pike if needed)

Min 10-16: rope climb technique

S2: Sport – 21/15/9 row + push ups (Time)

21-15-9 reps of:

Wallballs 20/14

Toes-to-bar

Push-up

—-rest 2 min—–

For time:

1000m Row

L1: L1 – 1st day challenge (No Measure)

16 min EMOM

Min 1: 40 Russian Kettlebell Swings 35/26lbs

Min 2: 12-20 burpees

Min 3: 15/10 cal row

Min 4: 60 bicycle crunches

RX: as written

SP: 26/10lbs

L2: Life – 20 min AMRAP prig by 3 sit,hip,plate,ass (Time)

20 min AMRAP

3 sit ups

3 hip touches (each side)

3 lateral plate jumps

3 cal assault

6 sit ups

6 hip touches etc…..

every 4 minutes stop and run 400m.

Progress by 3 reps for 20 min

Scoring error…time = rounds of reps completed + seconds in partials

finished the 18’s but only got 10 sit ups in 21’s = 18:10

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