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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee

S1: S1 – Bro day superset #6 (No Measure)

Min 0-4: warm up

Min 4: Max ring dips +20 DB bicep curl

Min 5-6: REST

Min 7: Max ring dips +20 DB bicep curl

Min 8-9: REST

Min 10: Max ring dips +20 DB bicep curl

Min 11: REST

Min 12-16

3 rounds

15 reverse grip bb curls

15 banded tricep extensions

S2: Sport-5x3minAMRAP (Time)

5 Rounds On The 3 Minute:

300m row

10 v ups

In the Remaining Time Power Snatch 135/95

*Score is 3 minutes. Every snatch you do will be 1 second subtracted from 3 minutes.

Rx+: As Written

Rx: 115/80

Sp: Less Than or Equal to 95/65

6 week: 75/35lbs

L1: L1- 16 min emom ass bike sit russian (No Measure)

16 min EMOM

Min 1: 14/10 assault bike

Min 2: 1 min wall sit

Min 3: 15 Russian sit ups with DB 20/10lbs

Min 4: 26 curtsy lunges

RX: as written

SP: 15/5lbs

JUST MOVE: half reps

L2: Life- unbroken wallball (Time)

3 rounds for time

40 Wallballs (must stay moving to be unbroken) 14/10lbs

30 DB shoulder to overhead (must stay at shoulders

20 DB hang cleans (cant put down) 20/15lbs

*Anytime you break one of the movements you must do a 400m run. sub 400 row if needed

SP: 10/4lbs 15/5lbs

JUST MOVE: 30/20/10 reps

20 min cap

AUX: AUX – core mobility (No Measure)

3 x 15rep lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

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