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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1 – Strict Press Push press (Weight)

16 min EMOM Strict Press + Push Press

Min 0-4: warm up technique

Min 4: 5+ 4

Min 6: 5 +3

Min 8: 3 +2

Min 10: 1 +5

Min 12: 1 +5

Min 14: 1 +5

Work up to a max

S2: Sport – run row russian (Time)

800m run or row

6 rounds

30/20 cal row

2 rope climbs

15 Russian KB swings 70/53

12 GHD sit ups

RX+:as written

RX: 53/35, 1 rope climb

SP: 35/18lbs 1 rope stand up.

CHANGE: 4-6 rounds 8/17

L1: L1 – 16 min DB burp, DB lunge, DB hang (No Measure)

16 min EMOM

Min 1: 10 DB Burpee 30/20

MIn 2: 24 Curtsey lunges

Min 3: 30 single arm bent over row with DB

Min 4: 15 DB sit ups (1 DB sit up)

RX:As written

SP:20/10lbs

JUST MOVE:SP weight. 1/2 reps

L2: LIfe – lunge,plateturn,hipout,flutter,g2oh (Time)

1000m Row

4 rounds

30 lunges

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

10 hip outs

80 flutter kicks

20 G2OH 25/15lbs

RX: as written

SP: 15/10lbs

JUST MOVE: 500 row 2 rounds

22 min cap

AUX: AUX-HS walk (No Measure)

10 min Work with a coach on HS walking. Sub shoulder taps if needed