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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

SPORT

S1: Paused Front Squat (2 RM)

18 min EMOM (3 second hold at bottom)

min 0-4: warm up to 60%

min 4: 5 reps @ 60%

min 6: 5 reps @ 65%

min 8: 3 reps @ 70%

min 10: 2 reps @ 85%

min 12: 2 @ 85%

min 14: 2 @ 85%

min 16: 2 @ 85%

min 18: 2 @ 85%

S2: Sport – Karenish + kbpp,kbsnatch (Time)

100 wallballs (20/14)

You must hold the ball during the rests. If you drop it you owe 20 burpees. No leaning ball on the wall either. You are holding it.

Rest 3 minutes

3 rounds:

10 double KB push press

10 single arm KB snatch (alt.)

Rx+ 70/53, 20/14

Rx: 53/35, 20/14

SP: 35/18, 14/10

LIFE

L1: L1-12min +6 min (Time)

12 min EMOM:

4 rounds

min 1: 20 scissor kicks

min 2: 12 burpees

min 3: 20 lunge + kick (alt. legs) Karate style

At 12 min complete:

4 rounds

20 Jane fondas

15 hip lifts

10 fire hydrant leg lifts

L2: Life – 16 min AMRAP row,punch,superman,hollow,ohs (Time)

16 min AMRAP

150 m row

20 DB punches 20/10

20 superman

20 hollow rocks

20 PVC OHS

AUX: aux-sleeper (No Measure)

3 min sleeper stretch both ways

https://www.youtube.com/watch?v=HU6bdtdDess