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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Rise Barbell #2 (No Measure)

300 row slow

150 row fast

2 rounds (W/PVC)

10 snatch DL

10 hang shrug high pull

10 OHS

6 snatch

S1: S1 – Deadlift (Weight)

16 min EMOM

Min 0-4: warm up

Min 4: 10 at 50%

Min 6: 5 at 75%

Min 8: 5 at 75%

Min 10: 5 at 75%

Min 12: 5 at 75%

Between sets do 10 hollow rocks

S2: Sport – “Bad attitude” (AMRAP – Reps)

“Bad Attitude”

Every 3 minutes for 5 rounds complete:

200m Row + AMRAP Squat Clean to Overhead in remaining time.

*Your score is the total number of clean and jerks you complete in each of the five 3-minute rounds.

Rx+: 185/115

Rx: 135/95

Sp: 95/65

L1: L1 – 15 min EMOM abs, arms and thighs (No Measure)

15 min EMOM:

Min 1: 15 reverse v up on sliding plates. (start in push up position slide feet up)

Min 2: 20 ring rows

Min 3: 30 plie squats

JUST MOVE: half reps

plie squats: https://www.youtube.com/watch?v=yNKVK2axeNI

L2: Life-reverse burp (Time)

6 rounds

6 reverse burpees (use DB or bands on rig to aid if needed)

12 DB walking lunge 20/10

18 DB hang clean and Jerk

24 sit ups

200m run

RX: as written

SP: 15/5lbs

JUST MOVE: 3 rounds

20 min cap

https://www.youtube.com/watch?v=m6D_vl2mvw0

AUX: AUX-shoulder external rotation (No Measure)

3 min hold PVC underhand snatch grip, place elbows on box and stretch shoulders externally.

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