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
2 Rounds
10 Wall Balls
10 KB Swings
SPORT
S1: Metcon (Time)
Partner 4×400
Partner 1 runs 400
Partner 2 runs 400
Partner 1 runs 400
Partner 2 runs 400
SPRINT!!!! Run Run Run RUN
S2: Hold On Partners (Time)
Partner WOD
100 T2B while your partner holds ring support
100 Burpees while your partner holds a plank
100 KB Swings while your partner hangs from the rig
100 Wall Balls while your partner holds a deadlift
Partner must be holding for the other partner to be able to work. You may switch off as often as you need to.
RX+: 275/185, 70/53, 20/14
Rx: 205/135, 53/35, 20/14
SP: 155/105, 35/26, 14/10
25 min Cap
LIFE
L1: Metcon (Time)
Partner 4×400
Partner 1 runs 400
Partner 2 runs 400
Partner 1 runs 400
Partner 2 runs 400
SPRINT!!!! Run Run Run RUN
Metcon (Time)
Partner WOD
100 V-Ups while your partner holds parallette or box support
100 Burpees while your partner holds a plank
100 KB Swings while your partner hangs from the rig
100 Wall Balls while your partner holds DBs
Partner must be holding for the other partner to be able to work. You may switch off as often as you need to.
RX+: 70/53, 20/14
Rx: 53/35, 20/14
SP: 35/26, 14/10
25 min Cap