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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S2: sport -Macho Man (AMRAP – Rounds and Reps)

EMOM for as long as possible

3 Power Cleans, 185/115

3 Front Squats, 185/115

3 Jerks, 185/115

RX+ as written

RX 145/95

SP 115/ 65

If you adjust weight, add it to notes.

S1: S1 – Strongman day (Weight)

16 min EMOM

Min 0-4: technique

—-Then—

3 rounds

Min 1: 5 Log cleans

Min 2: 50-100m farmers carry (heavy)

Min 3: 5 stone to box or shoulder

Score = log weight

L1: L1 – 16 min shuttle, plyo,side shuf, banded side step (No Measure)

16 min EMOM

Min 1: 1x20m banded side step

MIn 2: 2x20m lunges

MIn 3: 3x 20m side shuffle

Min 4: 4 x 20m shuttle sprint

JUST MOVE: rest on min 3

L2: Life – 5 rounds run, hold,mtclim (Time)

5 rounds

400m run or 500 row

:30 DB delt hold 10/5lbs

25 air squats

40 bicycle crunches

RX: as written

SP: 10/5lbs

JUST MOVE: 3 rounds

23 min cap

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

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