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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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warm up – Coaches choice game (No Measure)

coaches choice 6 minutes + 5 min game.

S1: sport – Jeremy’s birthday 40th (Time)

40 hang power snatch 95/65

40 cal row (30 for women. Can break)

40 push ups (20 for women)

40 cal assault bike (25 for women can break)

40 pull ups (can break)

40 wall balls 30/20

40 double unders (Sub 3x’s singles)

40 overhead squats 95/65

40 push jerk 95/65

40 burpees (Break = stop moving)

Every time you break a movement up you must run 100m. Each break you will increase your run by 100m. So if I break my 4th time I will run 400m on that run.

RX+: as written

RX: 75/45, 20/14

SP: 55/25

JUST MOVE: 20 reps of each at SP weight

45 min cap

L1: L1-20minEMOM ham curls- ari squat (No Measure)

20 min EMOM:

Min 1: 20 Supine Hamstring Curl on Med Ball 20/14lbs (heavier ball is better/easier)

Min 2: 25 Barbell thrusters 45/35

Min 3: 30 banded snow angel wings red/orange

MIn 4: 60 sec row

SP: 35/15lbs

JUST MOVE: 1/2 reps SP weight

Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8

L2: Life – KBS,Ass,PU,Row (Time)

4 Rounds:

10 med ball lunges 20/14lbs

25 Russian KB swings 35/26

20/15 cals on assault bike

20 ball slams 20/14

200m run or row

RX: as written

SP: 26/10lbs

JUST MOVE: 2 rounds

AUX: Aux wod (No Measure)

5 rounds

10 call assault 10 GHD sit ups rest :30 seconds

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