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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

s1: S1-Front squat + Thruster (Weight)

16 min EMOM (FS + Thruster)

Min 0-4: Instruction (Focus on vertical back in the squat)

Min 4: 5+1

Min 6: 5+1

Min 8: 5+1

Min 10: 5+1

Min 12: 5+1

Min 14: 5+1

Climb your way up to something heavy for the day.

Take out of the rack

S2: Sport – 32 fun! (Time)

32 Pull ups

32 Front squats

32 Hand release push ups

32 Front squats

32 GHD sit ups

32 snatch

32 Front Squats

RX+:95/65

RX: 75/45

SP: 45/25 ring rows

20 min cap

L1: L1- 15 min EMOM (No Measure)

16 min EMOM:

Min 1: 80 high knees

Min 2: 15 v-ups

Min 3: 30 weighted DB lunges (20/10)

Min 4: :60 med ball hold above head

JUST MOVE: 1/2 reps

L2: Life – 20min AMRAP curl,medsitup,grasshopper,run, progressing (AMRAP – Rounds and Reps)

20 min AMRAP

10 bicep curls 20/10lbs

10 Med ball sit ups 20/14

10 grass hoppers

100m row

2nd round would be

20 of each + 200m row

3rd round

30 of each + 300m row

etc…

score = rounds + reps and meters of last round that was not completed

6 week challenge

15 min cap

15/5lbs DB

10/4lbs wallball

AUX: AUX – V-ups Russian (No Measure)

5min EMOM:

5 V-ups + 10 Russian Twists

(Weighted?)

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