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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1 – Back squat Love (Weight)

16 min EMOM

0-5 min warm up/technique

Min 5: 6 reps 80-85%

Min 8: 6 reps 80-85%

Min 12: 6 reps 80-85%

Min 15: 6 reps 80-85%

6 week challenge 8 reps empty bar every 2 minutes for 5 rounds

S2: Sport – wb, row burp + ttb/fs (Time)

2 rounds

40 Wall Balls 20/14

30/25 Calories, Rowing

20 Burpees

—–Rest 2 minutes

2 Rounds for time of:

20 Toes-to-bar

15 Front Squats 155/105

RX+:as written

RX: 135/85

SP: 95/45

CHANGE 2 rounds on first vs 1

L1: L1-GHD, back ext (No Measure)

16 min EMOM

Must come back downstairs after GHD

Min 1: 30 back extensions on GHD (stay hollow)

Min 2: 50 clock jumps on 25lbs plates.

Min 3: :30 Donkey kick hold (don’t arch back)

Min 4: :60 row

JUST MOVE: 20 superman ext not upstairs

L2: Life – 10 rounds,gobsq,kbd,kbs,run (Time)

10 rounds

6 goblet squats 35/26lbs

8 KB deadlift

10 KB swings

200m run

RX: as written

SP: 26/10lbs

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

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