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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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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- Jerk 5 RM (Weight)

16 min EMOM

Min 0-4: warm up technique

Min 4: 15 reps

Min 6: 10 reps

Min 8: 5 reps

Min 10: 2 reps

Min 12: 5 RM

Min 14: 5RM

Work up to a heavy set of 5.

S2: Sport – 32 fun! (Time)

32 Pull ups

32 Front squats

32 Hand release push ups

32 Front squats

32 GHD sit ups

32 snatch

32 Front Squats

RX+:95/65

RX: 75/45

SP: 45/25 ring rows

20 min cap

L1: L1-16 EMOM, OHcircles,clock,russian,halfsquat (No Measure)

16 min EMOM (4 rounds)

1 min: 80 OH DB circles 10/5

2 min: 80 clock jumps on 25lbs plate —DON’T USE 10 or 15lbs (60 total jumps, 9,6,3,12 o clock)

3 min: 30 Med ball russian twist + press 20/14lbs

4 min: 50 banded half squats (band just below knees start at 90 go up only 3 inches then back down)

RX: as written

SP: 14/6-4lbs

6 week:Sp weight

L2: Life – Long GHD etc (Time)

Every time you stop moving you have to do 20 squats

50 GHD Sit-ups

300m row

50 Calories, Air Assault Bike

300m row

100 Empty Bar Thrusters

300m row

50 Burpee Box Jumps 20/16

300m row

50 PVC OHS

300m row

50 DB clean and jerks 30/20lbs

300m row

RX: as written

SP: 20/10

40 min cap

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm

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