Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
warm up – lower #2 (No Measure)
400m run row
2-3 Rounds:
12 Band. Side Step/side
8 Band. Pole Squats
4 Hip Circles/leg
8 Scapular Pull-ups”
S1/2: Sport – Linchpin 2 workouts + run/row (Time)
2 Rounds:
15 Squat cleans 95/65
2 Rope Climbs
—-Rest 2:00—–
2 rounds
10 Deadlifts 185/115lbs
15 Burpees
20 TTB
25/18 cal ass bike
—-Rest 2:00—
1000m row or run
RX+: 115/80lbs, 255/165lbs
RX: as written
SP: 75/35lbs, 135/80lbs
SUB 7 for 1 underhand ring row per rope climb
L1/2: Life – Linchpin 5/29/16 (Time)
Focus: Lots of cardio with 800 and stair runs. Hold good posture on the stairs to keep your knees safe. Finish with glute strength work.
For time:
800m Run or row
—then 2 rounds
10 stair runs
50 V ups
10 stair runs
50 Box step ups 20/16″
10 stair runs
20 Burpees
50 single leg v ups
—–then—-
100 jane fondas
100 clam shells
100 donkey kicks
JUST MOVE: Half reps/distance.
40 min cap
AUX: AUX – mobility, hips (No Measure)
TWICE THROUGH:
20 windshield wipers
:45 pigeon stretch – R/L
:30 Sumo Squat, hands on knees
10 Psoas Lever on LAX Ball – R/L