Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm up – core #1 (No Measure)
“200 Row/Run
2 Rounds:
6 Cat/Cows
30m Farmer Carry
6/leg Spiderman Lunge
30 Crunches
—–then—–
200 Row/Run”
S1/2: Sport – Filthy 150 (Time)
Focus: Equal effort, not necessarily equal work.
“Filthy 150” W/partner
150 Box Jumps 24/20
150 Jumping Pullups
150 KB Swings 44/26
150 Walking Lunge
150 Knees to Elbows
150 Push Press 75/45
150 Back Extension on GHD
150 Wallballs 20/14
75 burpees
150 Double unders
RX+: pull ups or 50 MU, 70/53lbs KB swings
RX: as written
SP: every 4 minutes rest 1 minute.
*Score is total time.
CHANGE – 100 reps solo
L1/2: Life – linchpin 3/27/16 (Time)
Focus: Part 1 – Leg endurance. Part 2 – Tight core through jumping movements. Part 3 – Yay burpees!
For time:
60 goblet squats 44/26
2 Mile run or 1600m row
60 goblet squats 44/26
—-rest 1 min—–
5 Rounds for time of:
60 line jumps
20 grasshoppers
20 shoulder press 20/10
—-rest 1 min—–
For time:
30 Burpees
AUX: AUX – abs #2 (No Measure)
2 min Plank
:30 half way up sit up hold