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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: S1- TTB+explosive legs (Weight)

16 min EMOM

Min 0-8: Toe To Bar coaches lead technique

Min 8: 5 tall box jumps

Min 9: 5 DB jumping squats

Min 10:5 tall box jumps

Min 11:5 DB jumping squats

Min 12:5 tall box jumps

Min 13:5 DB jumping squats

Min 14:5 tall box jumps

Min 15:5 DB jumping squats

Warm up – Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 shoulder Pass Throughs w/ band

10 KB Swings

S2: CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

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-5 rounds (Time)

5 rounds

10 box step ups + knee lift at top 24/20

30 hip taps

15 PVC OHS

20/12 cal backwards bike on assault bike

RX: as written

SP: 20/16″

20 min cap

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift