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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Clean + general (No Measure)

500 Run/Row

2 rounds

:30 sec front rack hold w/barbell

4 Empty bar presses (slow)

8 Bent over Row

8 pole squats W band at knees

8 KB swings

S1: S1 – snatch and clean and Jerk (Weight)

16 min EMOM

Odd: 2 Snatch

Even: 4 CJ

Score = weight

Ideally one bar unless you have a massive difference.

S2: Sport – shoulder chin DU (Time)

20,15,10,5 reps

Shoulder to OH (add weight after each round)

Pull ups chin over

50 DU

RX+:C2B 95/65 (add 30/20lbs)

RX: 95/65lbs, (Add 20/10lbs)

SP: 75/45, (add 10/5lbs)

sub ring rows

sub 3 for 1 single unders

L1: L1 – ass,highknee,kbs,twist (No Measure)

16 min EMOM:

min 1: arm only assault 8/6 cals

min 2: 100 high knees

min 3: 30 banded delt raise (band at feet) red/orange

min 4: 25 russian twists with KB 26/18

RX: as Written

SP: 18/10lbs

JUST MOVE: Half Reps

L2: Life – high knees 4 rounds (Time)

4 rounds

40 high knees

20 KB squats 35/26lbs

10 plank walks (elbows to top of pushup, updown = 1)

10 v ups

—-then—-

800 run as a buy out

RX:as written

SP:26/18lbs

JUST MOVE:1/2 reps

AUX: AUX – Flutter Hip Taps (No Measure)

Every 1:30 for 4 rounds:

20 Flutter Kicks + 20 Hip Taps

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