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Lost and Found being donated 4/23
Bruce’s Story 4/20 7:30pm Denver

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Linear Dynamic Warm Up A (No Measure)

5-10-5 Shuttle x 3 reps

Walking Knee Pulls x 10 meters

Walking Knee Cradles x 10 meters

Walking Quad Stretch x 10 meters

Backwards RDL w/ Reach x 10 meters

L1: L1 – 16 min,squatbj,run,updown,db march (No Measure)

16 min EMOM

Min 1: 15 full squat into a Box jump 20/16

Min 2: 100-200m run

Min 3: 25 up downs

Min 4: 60 sec double DB march 40/30lbs (walk in place)

L2: LIfe – lunge,plateturn,hipout,flutter,g2oh (Time)

4 rounds

30 lunges

30 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15

10 hip outs

80 flutter kicks

20 G2OH 25/15lbs

22 min cap

S1: Floor Press (3rm)

Every 2 minutes for 15 minutes (6 sets):

Floor Press

Minute 0-4: Warm-Up

Minute 4 – 8: 5 Reps @ 70% – 75%

Minute 10-14: 3 Reps @ 80% – 85%

S2: 1 min row 2 min rest 2 min thrusters (project rise fitness) (AMRAP – Reps)

2 rounds

1 min row (calories)

Rest 2 min

2 min max thrusters

Rest 2 min

2 min DB snatch

Rest 2 min

RX+ 135/95, 100/70

RX 95/65, 70/40

SP 75/45, 50/20

Each station should be an all out sprint.

AUX: aux- walk plus pigeon (No Measure)

4 min assault bike or walk cool down

2 min Pigeon stretch each side

Kids Warm Up Game

K1: Warm-up (No Measure)

Relay Race

Kids Strength/Skill

K2: Handstands (Max Time)

Use Progression

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP in 10 min (each partner finish round before the next can start)

5 Box jump burpees

10 Tuck Jumps

5 cal on Assualt Bikes

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