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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – snatch + general (No Measure)

400 run

2 rounds

5 PVC push press w/2sec pause at top

10 PVC OHS

10 PVC pass throughs

10 Lunge + twist

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 – pull up, GHD, run,OHS (Time)

10 pull ups

10 GHD sit ups

200m Run

20 pull ups

20 GHD sit ups

200m run

10 OHS 65/35

10 Goblet squats 70/53

200m run

20 OHS 65/35

20 goblet squats 70/53

RX+: 95/65, 100/70

RX: as written

SP: PVC or empty bar, 44/26lbs

L1: L1-16min climbers,skierlinejump,DBDL,ski rower (No Measure)

16 min EMOM:

min 1: 80 mountain climbers

min 2: 24 KB half turkish get up (hand plant to press position all on knee) 26/18

min 3: 25 Double DB Deadlift 30/15lbs

min 4: 60 Lateral plate arm circles 5/2.5lbs

RX:as written

SP: 20/10lbs

JUST MOVE: SP Weight 1/2 reps

L2: Life – row,punch,superman,hollow,ohs (Time)

5 rounds

200m run/row

50 DB uppercut punches punches 20/10lbs

20 superman

20 hollow rocks

20 Front Squats with DB’s

RX: as written

SP: 15/5lbs

JUST MOVE: 3 rounds

AUX: AUX-shoulder external rotation (No Measure)

3 min hold PVC underhand snatch grip, place elbows on box and stretch shoulders externally.

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