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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S2: Sport – 14 min EMOM PS,GHD (Weight)

14 EMOM alt between (7 rounds)

Odd: 5 power snatches

Even: 12 GHD sit ups

score = weight

S1: Push Press (3×20)

16 min EMOM

Min 0-4: Warm up

Min 4: 20 push press (medium/heavy)

Min 6: 40 hollow rocks

Min 8: 20 push press (medium/heavy)

Min 10: 40 hollow rocks

Min 12: 20 push press (medium/heavy)

Min 14: 40 hollow rocks

General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee

L1: L1-16 min EMOM ski erg (No Measure)

16 min EMOM

1 Min: 200m ski erg

2 Min: 80 jumps total clock jumps on 25lbs plate. (3,6,9,12 o’ clock)

3 Min: 5 man makers 20/10lbs

4 Min: 50 side crunches

RX: as written

SP: 15/5lbs

Stagger starts since there are only 2 ski ergs or banded tricep extensions

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

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

AUX: Aux – ankle/knee (No Measure)

90 seconds on each leg

https://youtu.be/aLj_VkfQzJI?t=1m32s