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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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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: Romanian Deadlift (3 rm)

20 min EMOM

Purpose: Hamstring/low back strength

Min 0-6: instruction

Min 6: 10 reps 50%

Min 8: 8 reps 60%

Min 10: 3 reps 70+%

Min 12: 3 reps 70+%

Min 14: 3 reps 70+%

—–then—–

Min 15: 5 reps Double DB hang split snatch

Min 16: 5 reps Double DB hang split snatch

Min 17: 5 reps Double DB hang split snatch

Min 18: 5 reps Double DB hang split snatch

Min 19: 5 reps Double DB hang split snatch

based on traditional deadlift

S2: Sport – 2x6min AMRAP rounds of stuff (AMRAP – Reps)

6 min AMRAP

30 air squats

10 pull ups

——rest 2 min—-

6 min AMRAP

15 DB Hang clean

5 DB up downs

RX+:50/30 3 muscle ups

RX: 40/20 as written

SP: 30/15 ring rows

SCORE = TOTAL REPS

L1: L1 – ass,highknees,kbs,russiantwist (No Measure)

20 min EMOM:

min 1: arm only assault 8/6 cals

min 2: 100 high knees

min 3: 15 KB swings 35/26lbs

min 4: 20 lunge with knee lift

RX: as written

SP: 26/10lbs

L2: Life – 16min AMRAP DBS,Situp,Ringrow,run (Time)

16 min AMRAP:

20 squats with DB (20/10)

15 situps

10 ring row

Every 3 minutes you must run 200m. Score = Total Reps

If you don’t finish the round before you go run, you pick up counting where you left off.

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift