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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – snatch + general (No Measure)

400 run

2 rounds

5 PVC push press w/2sec pause at top

10 PVC OHS

10 PVC pass throughs

10 Lunge + twist

S1: S1 – Power Clean + Hang Squat Clean + Front Squat (Weight)

16 min EMOM PC+HSC + FS

Focus: Keep chest lifted off the ground

Min 0-6: technique work

Min 6: 3+2 +5

Min 8: 2+2 +3

Min 10: 2+2+3

Min 12: 1+1 +2

Min 14: 1+1 +1

Work up to a max

https://www.youtube.com/watch?v=P3IOaVzJA3Y&t=31s

S2: Sport – ropeclb,ass,ghd,updwn (Time)

4 rounds

4 rope climbs

20/15 cal assault

—-0 minute rest Then—-

50 GHD sit ups

30 burpees

RX+: as written

RX:2 rope climbs

SP: 30 ring rows (both hands on 1 ring)

6 week challenge:

4 rounds

20 ring rows

20/15 calories assault bike

Rest 1 minute

30 GHD sit ups

20 up downs

L1: L1- 20 min,halo,woodchops,abwheel,crunches (No Measure)

20 min EMOM

Min 1: 15 each way plate halo’s 25/15lbs

Min 2: 30 plate wood chop 25/15lbs

Min 3: 20 ab wheel on rower seat

Min 4: 40 russian KB swings 35/26lbs

RX:as written

SP: 15/10lbs, 26/10lbs

JUST MOVE: Half Reps

https://www.facebook.com/MensHealth/videos/vb.56916320206/10156700592095207/?type=2&theater

L2: Life hip outs (Time)

4 rounds

30 jumping lunges

10 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15

20 hip outs

30 Wallballs 14/10

200m run

RX: As Written

SP: 15/5, 10/6

JUST MOVE: half reps

https://www.youtube.com/watch?v=mPdyInIsp80 Watch at 38 seconds

AUX: AUX – Plank Climbers (No Measure)

Every 1:30 for 5 rounds:

:20 Plank + 20 Mountain Climbers

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