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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Sumo Deadlift (3RM)

0-3 warm up

3 min 5 reps 50%

5 min 5 reps 70%

7 min 3 reps 80%

9 min 3 rep 80%

11 min 3 rep 75%

13 min 1 rep 80-85%

15 min 3 rep 80%+

S2: 2 round heavy clean and jerk interval (Project rise fitness) (Time)

400 row

5 Clean and Jerks

400 row

4 Clean and Jerks

Rest 1 min

50 Double Unders

3 Clean and Jerks

20 ball slams 30/20

3 Clean and Jerks

50 Double Unders

RX+ 205/125

RX 165/105

SP 115/75

L1: L1-16 min EMOM ski erg (No Measure)

16 min EMOM

1 Min: 200m ski erg

2 Min: 10 clock jumps on 25lbs plate. (3,6,9,12 o’ clock)

3 Min: 5 man makers

4 Min: 30 side crunches

Stagger starts since there are only 2 ski ergs.

L2: Life – 8 rounds burp, g2OH, core (Time)

8 Rounds

6 Burpees

10 Ground 2 Overhead w/Plate 45/25

10 Russian twists W/plate

AUX: AUX – Child’s pose (No Measure)

3 min Child’s pose

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