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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1- Coaches choice (Weight)

16 min to do what they would like

S2: Sport – cluster TTb (Time)

10-9-8…2-1 reps for time of:

TTB

Thrusters 135/95

RX+: as written

RX: 95/65

SP: 75/35

sub 3 for 1 muscle ups if wanted

L1: L1- 16 min KBDL,Russiantwist,run,clamshell EMOM (No Measure)

16 min EMOM

Min 1: 30 Deadlifts w/KB 44/26

MIn 2: 24 russian twist + press with plate 25/15

Min 3: 200m run or row

Min 4: 50 banded clam shell lifts (25 each side)

RX: As written

SP: 35/18lbs, 15/10lbs

JUST MOVE: Half Reps

https://youtu.be/_3Rvwlk3BsA?t=2m10s

L2: Life – 20 min AMRAP prig by 3 sit,hip,plate,ass (Time)

20 min AMRAP

3 sit ups

3 hip touches (each side)

3 lateral plate jumps

3 cal assault

6 sit ups

6 hip touches etc…..

every 4 minutes stop and run 400m.

Progress by 3 reps for 20 min

WHAT’S THE GOAL? HOW FAR SHOULD YOU GET?

JUST MOVE: every 4 min rest 1 min.

Scoring error…time = rounds of reps completed + seconds in partials

finished the 18’s but only got 10 sit ups in 21’s = 18:10

AUX: AUX – core mobility (No Measure)

3 x 15rep lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

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