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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee

S1: S1 – “Leg Day” (Weight)

16 min EMOM

Min 0-4: warm up

6 rounds

Even Min: 5 back squats 55-70%

Odd Min: 10 DB lunges

Score = back squat weight

S2: Sport DB snatch TTB (Time)

4 rounds

200m Run or Row

20 DB Snatches

12 Toes 2 Bar

12 Push Ups

One of the rounds you have to run a 400 instead of a 200. You choose which round.

Rx+: 70/40

Rx: 50/30

Sp: 40/20

L1: L1 – stairs, backext,sit up, clock (No Measure)

16 min EMOM

Min 1: 5-7 stair runs

Min 2: 25 back ext on GHD

Min 3: 40 med ball Russian twist 20/14lbs

Min 4: 80 clock jumps 25lbs (12,3,6,9 o’clock)

6 week challenge: 4 stairs, 14/10lbs, 60 clock jumps

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″

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold