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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
RX+ as written

RX: 3/4 men 1/2 women

SP: 95/45 ring rows (must stay moving the whole time. Once you rest you are done)

S2: Helen (Time)

3 Rounds

400m Run

21 KB Swings

12 Pull-Ups

Rx+:53/35

Rx:35/26

Sp:26/18
1 min rest then S3

S3: 500m Row (Time)

Max Effort 500m Row

L1: L1 – 16 min plank,updown, (No Measure)

16 min EMOM:

min 1: 50 high plank leg pulses each side( single leg)

min 2: 20 up downs

min 3: 30 russian twist + press between reps 1 DB 30/20

L2: Life – 15-1 Man maker,situp (Time)

1 Man makers 20/10 (2 rows + 1 push up + 1 thrusters)

2 Sit ups

2 Man makers 20/10

4 Sit ups

3 Man makers 20/10

8 Sit ups

4 Man makers 20/10

16 Sit ups

5 Man makers 20/10

32 Sit ups

6 Man makers 20/10

16 Sit ups

7 Man makers 20/10

8 Sit ups

8 Man makers 20/10

4 Sit ups

9 Man makers 20/10

2 Sit ups

20 min cap If you finish under the cap rest 1 minute and do S3

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm

Kids Warm Up Game

K1: Warm-up (No Measure)

Farmers and Lumberjacks
See book for instruction

Kids Strength/Skill

K2: Front Squat (Use book progression)

Kids WOD

K3: Metcon (No Measure)

TABATA Front Squat with DB and Moutain Climbers 8 min

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