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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Squat + general + Sport (No Measure)

400m run or 500 row

2 rounds

10 barbell Front squats

10 floor sweeps

10 scap pull ups

5 push ups

S1: S1 – Squat clean and jerk (Weight)

16 min EMOM

Min 0-4: technique

Min 4: 5 reps

Min 6: 3 reps

Min 8: 3 reps

Min 10: 3 reps

Min 12: 3 reps

Min 14: 1 rep

Work up to a max

Between sets do 10 hollow rocks

S2: Sport – Craig’s birthday WOD (Time)

5 rounds

20 double unders

10 Sumo Deadlifts 135/95lbs

—-Rest 2 minutes—

3 rounds

5 front squats + 1 thrusters 135/95

10 Toe to Bar

RX+: 185/125

RX: as written

SP: 95/55

Sub 50 single unders if needed or 5 attempts of DU’s

L1: L1 – not EMOM Glutes (No Measure)

4 rounds

20 banded side steps

5 down dog to up dog

20 leg lifts

20 lunges

16 min cap

L2: LIFE- October Sky (AMRAP – Rounds and Reps)

17 Min AMRAP

200m Farmers Carry with DB 30/20lbs

15 V-Ups

10 Ball Slams 30/20lbs

5 Burpees

RX: as written

SP: 20/10lbs, 20/14lbs

JUST MOVE: every 4 min rest 1 min

AUX: AUX coaches choice (No Measure)

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