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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1 – Back squat 5 rep (Weight)

16 min EMOM

Min 0-4 warm up/technique/strategy

Min 4: 10 reps 40%

Min 6: 4 reps 75%

Min 8: 4 reps 80%

Min 10: 2 reps 85%

Min 12 : 5 rep max

Min 14-16:REST

5 RM would fall in 85-88% range of 1RM

CHANGE – Last time was 32RM, 20 RM and 10 rep

S2: Sport – ropes chipper (Time)

For time:

30 power cleans

6 Rope Climbs, 15 ft

60 GHD sit-ups

4 Rope Climbs, 15 ft

1000m Row

20 Burpees

2 Rope Climbs, 15 ft

RX+: 165/105

RX: 115/65lbs

SP:75/35 6 x’s DB bent over row for rope climb 20/10lbs

L1: L1-16 min EMOM push up knee tuck, mountain climbers (No Measure)

16 in EMOM

Min 1: 10 Push up + knee tuck (one each leg per push up)

Min 2: 80 mountain climbers

Min 3: 10/7 assault bike (arm only)

Min 4: 80 flutter kicks

RX: as written

JUST MOVE: 1/2 reps

L2: Life – mini two wods (Time)

For time:

2 Rounds

48 DB Front Squat 20/10

36 DB Clean & Jerk

24 single arm db snatch

——then——

3 Rounds for time of:

5 v ups

10 up downs

20 GHD sit-ups

RX: as written

SP: 15/5lbs

JUST MOVE: half reps

AUX: AUX – Reverse Plank Sit-ups (No Measure)

6min EMOM:

Odd: :20 Reverse Plank

(on hands and heels, facing up!)

Even: 10 Sit-ups (Weighted?)

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