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 – long fun Sunday workout (Time)
Focus: Choose sets to MAINTAIN for constant movement/consistent pacing.
4 rounds:
25 Box Jumps 24″/20″
800 run or row
25 TTB
*Every 2 min do 1 Clean & Jerk 185/115 (except when running or rowing).
RX+: as written
RX: 135/95, chin over
SP: 95/45, Ring Row
CHANGE: 3-4 rounds 8/17
L1/2: Life – long saturday (Time)
Focus: Intermittent cardio with tons of core (front and back!) work.
Accumulate:
30 stair runs (do these at any time)
2k row (Do this at any time)
… while completing…
50 KB swings 35/26
20 burpees
50 goblet squats 35/26
50 GHD sit ups
50 Push-ups
RX: as written
SP: 26/18lbs
MOVE: 1/2 reps SP weight
AUX: AUX – mobility, hammies (No Measure)
TWICE THROUGH
5 Hamstring insertion LAX ball smash (R/L)
8 leg swings (R/L)
1:00 Forward fold