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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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

S1/2: Sport – 40 min amrap cardio (Time)

40 min EMOM Death by (add one rep to each after each round)

Min 1: 10 burpees

Min 2: 10/7 cal bike

Min 3: 10/7 cal row

Min 4: Rest

RX+: as written

RX: 10,10,11,11,12,12….

SP: start at 7/4 reps

Goal is to get at least 30 minutes of work in.

Score = minutes completed

L1: L1 – 16 min shuttles (No Measure)

16 min EMOM

Min 1: 4 shuttle sprints 20m

Min 2: 20m Side walking lunge

Min 3: 3-5 stair runs

Min 4: 20m banded side step

6 week: 3 shuttles, 10m side lunge, 3 stairs

L2: Life-15min? (Time)

3 rounds for time

25 v ups

200 single unders

—–then—–

800m run or row

60 hip touches

50 box step ups 24/20″

40/30 cal assault

RX: as written

SP: 20/16″

JUST MOVE: Half Reps

AUX: AUX – OH stability + down dog. (No Measure)

4 min EMOM

Banded OH stability walk. KB dangling from PVC. :30 of walking. Use driving lanes to help traffic.

20 plank to down dog with 3 sec hold.

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