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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Clean + general (No Measure)

500 Run/Row

2 rounds

:30 sec front rack hold w/barbell

4 Empty bar presses (slow)

8 Bent over Row

8 pole squats W band at knees

8 KB swings

S1/2: Sport – Long mid week (Time)

400m run or row

100 Wall balls unbroken 20/14

400m run or row

100 box step ups (must stay moving) 24/20″

400m run or row

50/30 push ups (must stay moving)

400m run or row

50 front squats 95/65 (must keep in front rack)

400m run or row

every time you break do 10 burpees. Each additional break add 5 more burpees

RX+:135/95, sub HS push up.

RX: as written

SP: 75/35lbs, knee push ups.

42 min cap

L1 – 16min ass,updwncj, coaches choice (No Measure)

16 min EMOM

Min 1: Coaches choice

Min 2: Coaches choice

Min 3: 14/10 cal assault (pedal backwards)

Min 4: 14 up downs + DB shoulder press 20/10lbs

RX:as written

SP: 15/5lbs

JUST MOVE: Half reps

L2: Life – 18 min,am rap,updwn,wb,thump,stairs (AMRAP – Rounds and Reps)

18 min AMRAP

10 up downs

10 wall ball throw to yourself 14/10

10 high knee jump (high knee + high knee + jump = 1 rep)

3 stair climb

200m run or row

JUST MOVE: half reps

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

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