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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulders + general + snatch (No Measure)

400 run

4 min amrap

10 Scap pull ups

10 PVC pass throughs

10 squats

10 floor sweeps

SPORT

S1: Rope Climb (Skill day)

12 min EMOM

0-4 min: Technique

4 min: 1-3 rope climbs

5 min: 20m sled push

6 min: 1-3 rope climbs

7 min: 20m sled push

8 min:1-3 rope climbs

9 min: 20m sled push

10 min: Max climbs in 1 min

11 min: 20m sled push

stagger stations if needed for ropes

S2: Sport – unbroken (Time)

2 rounds for time

40 Wallballs (must stay moving to be unbroken)

30 shoulder to overhead (must stay at shoulders

20 pull ups (can’t come off)

RX+: 115/75 30/20 chest to bar or 7 muscle ups

RX: 95/65, 20/14

SP: 75/45 14/10, ring rows

Anytime you break one of the movements you must do a 400m run.

LIFE

L1: L1 – 15 min holds (No Measure)

15 min EMOM

1 min: 25 DB thrusters

2 min: :40 plank

3 min: 80 plate jumps (onto 25lbs)

4 min: :40 wall sit

6 week Challenge: 18, :40, 50, :40

L2: Life-reverse burp (Time)

4 rounds

6 reverse burpees (use DB or bands on rig to aid if needed)

12 DB walking lunge 20/10

18 DB hang clean and Jerk

24 sit ups

https://www.youtube.com/watch?v=m6D_vl2mvw0

aux – 4 emom half squats (No Measure)

4 min EMOM 20 banded half air squats

Start at 90 deg go up half way