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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1/2: Sport – Linchpin 11/20/16 (Time)

3 Rounds for time of:

30 shoulder taps in HS position

10 Clean & Jerks 115/65

—-rest 3 min—–

2 Rounds for time of:

400m Run or 25/15 bike

20 jumping bar Muscle ups

——rest 3 min——-

For time:

1000m row

50 TTB

RX+:155/105, 10m HS walk (upstairs), 10 muscle ups

RX: as written

SP: 95/45

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 – ass,jelly,updown (Time)

For Time

15-12-9-6-3

Cal, rower

Jellies (lunge, lunge, squat, jumping squat)

Plate up down 25/15lbs

Med ball sit up

200m run after each round

RX: As written

SP: half reps on jellies

JUST MOVE: 1/2 reps on Jellies, after each round rest 1 min

24 min cap

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

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