Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Upper Body/Hip (No Measure)
2 Min Row (:30 sprint/:30 Recovery Pace)
2 Rounds
10 Banded Good Mornings
1 Round of Banded Delt
(https://www.youtube.com/watch?v=HjfxvSfpSyo)
FUN: Metcon (No Measure)
3 rounds each person
20 partner leg push downs
https://www.youtube.com/watch?v=FuDFVRG5EEI
SPORT
S1: Sport team wod (Time)
Team WOD (20 Minute Time Cap)
In Teams of 2-3
2 K Row (Switch every 250m)
100 Thrusters
100 Burpees (switch every rep)
200 KB Swings
RX+ 135/95 70/53
RX 115/75 53/35
SP 95/65
*If you don’t have 3-4 people, rest 1:1 (Work/Rest) or cut reps to equal the amount of people on your team.
LIFE
L1: Life team (Time)
Team WOD (20 Minute Time Cap)
In Teams of 2-3
2 K Row (Switch every 250m)
150 Goblet Squats 44/26
150 Burpees (switch every rep)
200 KB Swings
*If you don’t have 3-4 people, rest 1:1 (Work/Rest) or cut reps to equal the amount of people on your team.
Aux WOD
Metcon (No Measure)
Go eat some protein within 40 minutes (Protein powder, eggs or milk are best)