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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Rise Barbell (No Measure)

300 row slow

150 row fast

2 rounds (W/PVC)

10 snatch DL

10 hang shrug high pull

10 OHS

6 Squat snatch

SPORT

S1: Hang Clean (1 rm)

14 min EMOM

0-4 min: Warm up 70%

4 min: 5 hang power clean 70%

6 min: 5 hang power clean 75%

8 min: 5 hang power clean 75%+

10 min: 3 hang power clean 75%+

12 min: Deadlift hold :40 seconds then 1 HPC. Can’t put it down

S2: Sport – 20,15,10,5 light BB (Time)

20,15,10,5 reps always row 500

Front squats 95/65

Shoulder to overhead 95/65

500M row

RX+ 135/95

RX as written

SP 75/45

LIFE

L1: L1- 15 min EMOM (No Measure)

15 min EMOM

Min 1: 20 Stiff Legged Deadlifts w/KB

MIn 2: 20 Ball Slams

Min 3: 10/8 cal assault bike

CHALLENGE: 12 reps on first 2 min.

L2: Life – high knees 5 rounds (Time)

5 rounds

50 high knees

25 KB box squats 35/26 20/16″

25 box push ups

10 hanging knee tucks

CHALLENGE: 3 rounds + 8 min bike/row slow.

AUX: AUX – TTB + shoulders (No Measure)

4 min EMOM 5-12 TTB

2 min PVC shoulder stretch (underhand clean grip elbows close and on box. push head down)

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