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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up -pull up + shoulder (No Measure)

400 m run or row

3 rounds

10 scap pull up

10 TTB or knee tuck

2-10 second ring row

10 toe touches

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-18minAMRAP+rest (AMRAP – Rounds and Reps)

18 Min AMRAP

10 DB Strict Press 30/15

20 Box Jumps 24/20

20 Front Squats (From Ground) 135/95

Rest 1 minutes between rounds

Rx+: 40/20, 165/110

Rx: As Written

Sp: 20/10, 115/80

L1: L1 – 16 min DB burp, DB lunge, DB hang (No Measure)

16 min EMOM

Min 1: 10 DB Burpee 30/20

MIn 2: 24 Curtsey lunges

Min 3: 30 single arm bent over row with DB

Min 4: 15 DB sit ups (1 DB sit up)

RX:As written

SP:20/10lbs

JUST MOVE:SP weight. 1/2 reps

L2: Life – 20 minAMRAP lunge,wb,vup,manmake (Time)

20 min AMRAP

200m run

20 jumping lunges

15 wall balls 14/10lbs

10 v ups

5 man makers 20/10lbs (PLEASE SQUAT)

RX: as written

SP: 15/5lbs

JUST MOVE: SP weight every 4 min rest 1 min

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

5 minutes in dead bug every :30 sec change positions.