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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1 – gymnastics (No Measure)

15 min EMOM

Min 0-5: technique warm up

Min 6-10: Pull up or MU. do 50% of your max set each minute.

Min 11-15: :20 hollow rocks

S2: Sport-OHS + assault bike (Time)

30/20 Cal Assault Bike (40 cal row)

30 OHS

30/20 Cal Assault Bike

20 Power Snatches

30/20 Cal Assault Bike

10 Hang Squat Snatches

Rx+:135/95

Rx: 95/65

Sp: 75/35

L1: L1 – 14 min 5 min pieces, row,plank,wallsit (No Measure)

14 min EMOM

0-5 min Max cal Row (must hold above 50 strokes per minute)

5-10 min Max plank Every time you break you have to do 3 man makers

10-14 min Max effort wall sit. If you aren’t holding a perfect 90 deg angle do 10 burpees

L2: Life – amrap4/8/4 (AMRAP – Rounds and Reps)

Amrap 4 minutes of:

5 KB swings 35/26lbs

5 trainer bar thrusters

——-rest 1 min—–

Amrap 8 minutes of:

15 sit ups

10 burpees

—-rest 1 min—-

Amrap 4 minutes of:

5 KB swings

5 trainer bar thrusters

RX:35/26

SP:26/18lbs

JUST MOVE: Every 3 min rest 1 min

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds