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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

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

Min 0-4: warm up

Min 4: 20 BB skull crushers+20 DB bicep curl

Min 5-6: REST

Min 7: 20 BB skull crushers+20 DB bicep curl

Min 8-9: REST

Min 10: 20 BB skull crushers+20 DB bicep curl

Min 11: REST

Min 12-16

3 rounds

15 reverse grip bb curls

15 banded tricep extensions

S2: Sport – 2x8min AMRAP rounds of stuff (AMRAP – Reps)

8 min AMRAP

30 air squats

10 pull ups

——rest 1 min—-

8 min AMRAP

10 DB Hang clean

5 DB up downs

RX+:50/30 3 muscle ups

RX: 40/20 as written

SP: 30/15 ring rows

SCORE = TOTAL REPS

L1: L1-16min EMOM sliding lunge leg only (No Measure)

16 min EMOM (4 rounds)

min 1: 20 total sliding side lunge

min 2: 10/8 leg only assault

min 3: 50 bicycle crunches

min 4: 25 goblet squats 35/18lbs

RX: as written

SP: 26/10lbs

6 week: 30 bicycles 15 squats SP weight.

https://www.youtube.com/watch?v=yjhGyN2tZcU

L2: Life – mini two wods (Time)

For time:

48 DB Front Squat 20/10

36 DB Clean & Jerk

24 single arm db snatch

——rest 1 min——

3 Rounds for time of:

15/8 Calories, Assault Bike

20 GHD sit-ups

RX: as written

SP: 15/5lbs

AUX: AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch

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