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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm-up

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

SPORT

S1: Log Press (1×6)

Log Strict Press

Work up to a 6 rep max for the day

*If the empty log is too heavy, push press.

16 min EMOM

min 0-4: warm up

Even Minutes (4,6,8,10,12,14): 6 presses

Odd Minutes (5,7,9,11,13,15): 0:15 hollow hold

S2: Sport – 12min EMOM,hps,OHS,burpbj (Weight)

12 minute EMOM:

min 1: 15 hang power snatches

min 2: 10 OHS

min 3: 5 burpee box jumps (24/20)

*Score = weight of barbell

LIFE

L1: L1 – ass,highknees,kbs,russiantwist (No Measure)

20 min EMOM:

min 1: arm only assault 8/6 cals

min 2: 60 high knees

min 3: 15 KB swings

min 4: 25 russian twists with KB

L2: Life – 16min AMRAP DBS,Situp,Ringrow,run (Time)

16 min AMRAP:

20 squats with DB (20/10)

15 situps

10 ring row

Every 3 minutes you must run 200m. Score = Total Reps

If you don’t finish the round before you go run, you pick up counting where you left off.

Aux WOD

AUX: aux-sleeper (No Measure)

3 min sleeper stretch both ways

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

Kids Strength/Skill

Rope Climbs

K2: Metcon (Time)

3 rounds:

2 Field sprints (down and back)

15 Jump Squats

25 Sit-ups

K1

Max climbs in 1 minute x 6

Work up progres-sion from box

Kids WOD