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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Game short (No Measure)

2 rounds

8 squats

14 bent over twisting arms

8 arm swings

S1: S1 – Snatch DL + Power snatch (Weight)

10 min EMOM

Focus: Keep chest lifted and lats pressing in on Deadlift

Min 0-2: warm up

Min 2: 5 snatch DL + 3 Power snatch

Min 4: 5 snatch DL + 2 Power snatch

Min 6: 3 snatch DL + 2 Power snatch

Min 8: 3 snatch DL + 1 Power

S2: Sport – Alyssa Birthday (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

6 Power cleans 115/75lbs

6 pull ups (sub ring rows

6 Bar over Burpees

—-Then rest 1 min—-

AMRAP in 8 minutes

26 deadlifts 115/75lbs

26 wallballs 20/14

26 box jumps or step ups 24/20

—-Then rest 1 min—-

AMRAP in 8 minutes

23 Push press 75/45

23 KB swings 44/26

23 double unders (or 3x’s singles)

RX+: 155/105lbs, 95/65, 53/35lbs, Chest to bar.

RX: as written

SP: 75/45lbs, empty bar, 35/18lbs

Score = total rounds + total partial reps.

L1: L1 – balance and single leg (No Measure)

12 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: 30 banded Jane fondas

RX: as written

SP: 5/2.5lbs

JUST MOVE: Half reps

L2: Life – Linchpin 5/29/16 (Time)

For time:

1000m Run or row

10 stair runs

800m Run or row

10 stair runs

60 V ups

10 stair runs

40 Box step ups 20/16″

10 stair runs

20 Burpees

—–rest 1 min—–

100 jane fondas

100 clam shells

100 donkey kicks

JUST MOVE: Half reps/distance.

30 min cap

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

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