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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1: S1 – Back squat + sprint (Weight)

0-5 min warm up

3 rounds

5 back squats at 80% of one-rep max

Sprint 20/15 cals on the rower

Rest 2 minutes

S2: Sport – 14 min EMOM run, thruster (Weight)

14 min EMOM

Odd: 200m run

Even: 8 thrusters

Score = weight used

Recommendations:

RX+: 115/75

RX: 95/65

SP: 65/35

*Use the first 2 rounds (4 minutes) to establish the weight you will use. After the 4 minute no changing weights.

L1: L1 – donkey, high knee updown, snatch stair (No Measure)

16 min EMOM

1 min: 40 Donkey kick (https://youtu.be/nQ-b_tWlDtU?t=29s)

2 min: :60 sec (10 high knees + up down)

3 min: 30 Double DB snatch 20/10

4 min: 5 stair runs holding 1 DB 20/10

RX: as written

SP: 15/5lbs

JUST MOVE: half reps SP weight

L2: Life – Triathalon #2 (Time)

4 rounds

400m run or bike 30/20 cal

400m row

5 stair runs

15 sit ups

JUST MOVE:2 rounds

24 min cap

AUX: AUX – V-ups Russian (No Measure)

5min EMOM:

5 V-ups + 10 Russian Twists

(Weighted?)

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