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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

S1/2: Michelle 37th birthday (Time)

6 rounds

1 burpe

3 stair climbs

5 bear complex 75/45

400m run or row

Each round add 6 burpees ending at 37.

RX+:95/65

RX: as written

SP: 45/15 (Add 3 burpees each round)

45 min cap

L1 – DBS,GHD,Row,Halfsquat (No Measure)

16 min EMOM

Min 1: 24 DB snatch 20/10lbs

Min 2: 15-20 GHD’s

Min 3: 20/15 cal row

Min 4: 40 half squats (90 deg up 3 inches)

RX: as written

SP:15/5lbs, 15/10 cal

JUST MOVE: half reps

L2: Life – basic challenge (Time)

3 rounds

400m run or row

50 Goblet lunges 35/26lbs

300m run or row

50 sit ups

200m Run or row

50 ground to overhead with plate 25/15lbs

25 min cap

RX: as written

SP: 26/18lbs

JUST MOVE: SP weight half reps

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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