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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up -Upper Body General (#1) (No Measure)

400m Run or row

3 Rounds

5 Negative Pull-Ups or ring rows

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

S1: S1- Heavy power cleans (Weight)

16 min EMOM

Min 0-4 warm up

Min 4:10 reps

Min 6: 3 reps 70%

Min 8: 3 reps 70%

Min 10: 3 reps 70%

Min 12: 3 reps 70%

Min 6: 14 reps 70%

Based on max squat clean.

S2: Sport – ass + run (Time)

5 rounds

25/18 Cal assault

200m run or row

20 KB Sumo Deadlift 53/35

RX+: 70/53

RX: as written

SP: 44/26lbs

6 week challenge: 35/18lbs 15/10 cal bike

L1: L1 – squat,situp,delt,ass (No Measure)

16 min EMOM

MInute 1: 30 goblet squats 35/26lbs

Minute 2: 25 sit ups

MInute 3: 35 DB delt raises total (switch front and side) 15/10lbs

Minute 4: 12/8 calories on assault bike

RX: As written

SP: 26/18lbs, 10/5lbs

JUST MOVE: Half Reps

L2: Life – run step up sit up row (Time)

5 Rounds

200m run

10 DB Step Ups 20/16″ 30/15lbs

10 DB Strict Press

20 Med Ball Pull Overs (Against Wall) 10/4lbs

20 cal row

RX: As written

SP:20/10lbs

JUST MOVE: half reps

25 min cap

AUX: AUX – Plank Climbers (No Measure)

Every 1:30 for 5 rounds:

:20 Plank + 20 Mountain Climbers

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