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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1- Split Jerk 1 RM (Weight)

16 min EMOM

Min 0-4: warm up technique

Min 4: 15 reps

Min 6: 10 reps

Min 8: 5 reps

Min 10: 2 reps

Min 12: 1RM

Min 14: 1RM

New to Jerks? 6 sets of 5-8 reps at moderate to light load

S2: Sport – 12min EMOM,hps,OHS,burpbj (Weight)

12 minute EMOM:

min 1: 8 hang power snatches

min 2: 10 OHS (sub 2x’s front squats if shoulder issues)

min 3: 5 burpee box jumps (24/20)

*Score = weight of barbell

L1: L1 – stairs, backext,sit up, clock (No Measure)

16 min EMOM

Min 1: 5-7 stair runs

Min 2: 25 back ext on GHD

Min 3: 40 med ball Russian twist 20/14lbs

Min 4: 80 clock jumps 25lbs (12,3,6,9 o’clock)

JUST MOVE: half reps

L2: Life 1000 row buy in 20 min (Time)

1000 row

—-Then—-

4 Rounds

15 Ring Rows

15 Wall Balls 14/10lbs

15 V up

—-Then—-

1000 row

RX:as Written

SP: 10/4lbs

JUST MOVE: SP weight 1/2 reps

*20 Min Cap

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

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