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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Shoulders + general + snatch (No Measure)

400 run

4 min amrap

10 Scap pull ups

10 PVC pass throughs

10 squats

10 floor sweeps

S1/2: sport – long GHD bench etc (Time)

6 rounds

400m run or row

5 Bench press

10 burpees

15 GHD sit ups

20 KB swings

25 air squats

RX+ 205/115 70/53

RX 165/95 53/35

SP 135/75 44/26

40 min cap

L1: L1-16 EMOM, OHcircles,clock,russian,halfsquat (No Measure)

16 min EMOM (4 rounds)

Min 1: 80 OH DB circles 10/5

Min 2: 80 clock jumps on 25lbs plate —DON’T USE 10 or 15lbs (60 total jumps, 9,6,3,12 o clock)

Min 3: 30 Med ball russian twist + press 20/14lbs

Min 4: 50 banded half squats (band just below knees start at 90 go up only 3 inches then back down)

RX: as written

SP: 14/6-4lbs

JUST MOVE: half reps

L2: Life – Linchpin 5/29/16 (Time)

For time:

800m Run or row

10 stair runs

60 V ups

10 stair runs

40 Box step ups 20/16″

10 stair runs

20 Burpees

—–then—-

100 jane fondas

100 clam shells

100 donkey kicks

JUST MOVE: Half reps/distance.

22 min cap

AUX: AUX GHR + Childs pose (No Measure)

3x 10 GHD sit up

3 min banded hip stretch

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