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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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

12 minute EMOM:

min 1: 8 hang power snatches

min 2: 10 OHS (sub 2x’s front squats if shoulder issues)

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

*Score = weight of barbell

Warm up – general + core (No Measure)

400m run

2 rounds

20 arm swings side + up and down

15 air squats

Coaches lead core. Everyone does together at the same time.

2 rounds

40 crunches

12 russian sit ups 18/10lbs

1 min plank

S1: S1 – pull up + HS hold (No Measure)

15 min EMOM

5 rounds

Min 1: 5 banded pull ups with 5 sec negative

Min 2: 30 banded facepulls. shoulders back the whole time

Min 3: 15 belly snow angles (lie on belly hold plates and make a snow angle with arms) up and down = 1

L1: L1 – balance and single leg (No Measure)

16 min EMOM

Min 1: 20 trainer bar ohs EYES MUST BE CLOSED

Min 2: 30 skier line jumps (hold catch for 1 sec)

Min 3: 80 DB punches (squeeze core) 10/5lbs

Min: 4: 20 banded Jane fondas

RX: as written

SP: 5/2.5lbs

6 Week Challenge

Min 1: 20 squats EYES MUST BE CLOSED

Min 2: 12 5-second single leg balance holds. Every 5 sec switch legs. Stay under control

Min 3: 80 DB punches (squeeze core) 10/5lbs

Min: 4: 20 Jane fondas

L2: Life- 4rds run burp step press (Time)

4 rounds

400m run or row

15 burpees

30 DB OH box step ups 20/16 15/5lbs

20 DB shoulder press 15/5lbs

60 bicyles crunches

23 min cap

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press