Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Old School Warm Up (No Measure)
Everyone Starts on one end of the room
Jog Down and Back x 3
Runners Lunge Down
Reverse lunge with rotation back
Bear Crawl Down
Burpee Broad Jump Back
High Knees Down
Butt Kicks Back
Side Shuffle Down and Back
then
10 scap pull ups
10 side to side haning swings
SPORT
S1: Sport – Double date (Time)
“Double Date” (teams of 2)
5 rounds (of each) Break up however you would like. Pairs. 2 can be working at the same time
“Eva”
Run 800 meters
30 KBS
30 Pull-ups
“DT”
12 Deadlift
9 hang clean
6 shoulder to OH
RX+155/105 70/44
RX:135/95 53/35
SP: 95/65 44/26
45 min cap
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L1: Life – Double date (Time)
“Double Date Life” (teams of 2)
5 rounds (of each) Break up however you would like. both can be working at the same time
“Eva”
Run 800 meters
50 Russian KBS 35/26
40 ring rows
“DT”
20 KB deadlift 35/26
15 DB snatch
10 box jumps
45 min cap
LIFE
Aux: AUX – Couch stretch (No Measure)
2 min Each side