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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

s1: S1 – Snatch DL + Power snatch (Weight)

10 min EMOM

Focus: Keep chest lifted and lats pressing in on Deadlift

Min 0-2: warm up

Min 2: 5 snatch DL + 3 Power snatch

Min 4: 5 snatch DL + 2 Power snatch

Min 6: 3 snatch DL + 2 Power snatch

Min 8: 3 snatch DL + 1 Power

S2: Metcon (AMRAP – Reps)

4 Rounds:

4 minute AMRAP:

500m Row

AMRAP: Clean & Jerk (155/105)

Rest 1:00″

RX+ as written

RX: 115/75

SP: 75/35lbs

Score = total reps

S2: Metcon (AMRAP – Reps)

4 Rounds:

4 minute AMRAP:

500m Row

AMRAP: Clean & Jerk (155/105)

Rest 1:00″

RX+ as written

RX: 115/75

SP: 75/35lbs

Score = total reps
BIG GAY WOD

“No one’s saying no”

10 pole squats

10 clam shells

10 bend over and twist

10 hip swings

10 sumo squats

Musical med balls

Tic tac toe

Link ball game

Partner WOD

4 x 4 min amrap

Round 1

DB Max Cleans or KB swings

—- Rest 1 min—–

Round 2

Max burpees

—- Rest 1 min—–

Round 3

DB or KB Romanian deadlifts same weight

—- Rest 1 min—–

Round 4

Jellies (Lunge + Lunge + squat + jumping squat)

One partner does a 100m run or row

tag via slaps

1 min max hip thrusts

L1-15 min 3 5min (No Measure)

5 minutes to complete:

80 DB thrusters (20/10), every 20 thrusters do a :30 plank

then,

5 minutes to complete:

50 tuck jumps

40 burpees

then,

5 minute AMRAP

30 single unders

10 single arm DB snatch

10 double DB deadlift

RX: as written

SP: 15/5lbs

JUST MOVE: SP weight 1/2 reps

L2: life-chipper up (Time)

For Time:

30 jumping lunges

40 DB delt raises 20/10lbs

50 sit ups

60 stick jumps

70 mountain climbers

80 no squat wallballs 14/10lbs

70 mountain climbers

60 stick jumps

50 sit ups

40 DB delt raises

30 jumping lunges

RX: as written

SP: 15/5lbs, 10/5lbs

JUST MOVE: Half reps

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

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