Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
general easy (No Measure)
8min amrap
300 row
10 squats
10 lunge and twist
10 sit ups
10 shoulder press with empty bar
S1: Bro Day #2 (a) (Weight)
15 min EMOM
Min 1: 10 single arm DB Row
Min 2: 20 Banded tricep extensions
Min 3: 20 DB Bicep curl
S2: Sport – 2x3minAMRAP (AMRAP – Reps)
3 min AMRAP
30 air squats
10 pull ups
rest 2 min
3 min AMRAP
15 DB Hang clean
5 DB up downs
RX+:50/30 3 muscle ups
RX: 40/20 as written
SP: 30/15 ring rows
SCORE = TOTAL REPS
L1: L1 – row spin class (No Measure)
15 min EMOM
Min 1: damper at 1, 50 strokes per minute (short pulls)
Min 2: damper at 10, arms only 10/8 calories
MIn 3: damper 1, 30 strokes/min straight legs (not locked out)
*every 25/20 calories get off and do 60 mountain climbers
L2: Life hip outs (Time)
4 rounds
30 jumping lunges
30 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15
20 hip outs
https://www.youtube.com/watch?v=mPdyInIsp80 Watch at 38 seconds
AUX: AUX – leg lifts (No Measure)
sit on the ground and place hands by knees, lift legs off ground
4×15 seconds
Kids Strength/Skill
K1: OH Squats (5 x 5)
Coaches see coaching sheet.
Kids WOD
K2: Metcon (Time)
For Time:
250 meter Row
Then
3 rounds
5 OH with Bar or PVC Pipe
10 Bench Floor Press with dumbells
20 V ups