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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1: S1 – clean and Jerk (Weight)

16 min EMOM

Min 0-4 technique

Min 6: 5 reps

Min 8: 5 reps

Min 10: 5 rep

Min 12: 3 rep

Min 14: 1 rep

Work up to a max

https://youtu.be/YuV2kAQjA3g?t=1m3s

S2: Sport 2 min AMRAPS x 7 (AMRAP – Reps)

Team WOD 2-3 people

2 min AMRAP

Cal on Assault bike

—–Rest 1 minute——–

2 min AMRAP

Rope climbs

—–Rest 1 minute——–

2 min AMRAP

Power Clean 165/105

—–Rest 1 minute——–

2 min AMRAP

Front squat 165/205

—–Rest 1 minute——–

2 min AMRAP

burpee with DB (must press DB at top) 50/30

—–Rest 1 minute——–

2 min AMRAP

DB stair climbs

—–Rest 1 minute——–

2 min AMRAP

Foam Roll anywhere that hurts

RX+ 205/125 70/40

RX as written

SP 135/85 40/20 DU can be broken however

L1: L1 – spin class challenge class (No Measure)

16 min EMOM

Min 1:50 strokes per minute (short pulls)

Min 2: 30 strokes/min straight legs (not locked out)

MIn 3: 60 sec arm only assault bike

Min 4: 200m run

After 10 calories get off and do 50 mountain climbers

JUST MOVE: Min 4 rest each round

L2: Life – chipper descending reps (Time)

1000m Row

50 ring rows

50 Lateral Box Step-Overs 20/16″

750m Row

35 DB DL 20/10lbs

35 Seated (on box) DB Arnold Press 20/10lbs

500m Row

20 Squat Jumps

20 Burpees

250m Row

RX: as written

SP: 15/5lbs

JUST MOVE: half reps

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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