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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1: Sport – box squat (Weight)

16 min EMOM

Min 0-4 warm up

Min 4: 20 box squats Light/medium weight.

Min 7: 5 reps

Min 9 5 reps

Min 11: 5 reps

Min 13: 5 reps

Min 15: 5 reps

S2: Sport – 4 rounds bear complex (Time)

4 rounds

5 Bear Complex 75/45lbs (squat clean thruster + back squat + press = 1 rep)

10 Burpees

500m Row

RX+:95/65lbs

RX: as written

SP: empty bar.

L1: L1 – row spin class (No Measure)

3 rounds with no rest.

Min 0-5 rowing fast. after 30 pulls get off and hold plank for :30 seconds

Min 2: arms only rowing after 30 pulls get off and do 20 step ups 20/16″

Min 3: 500m row after complete do max sit ups

L2: Life – 20min AMRAP run,DL,Snatch,J PU,V up (AMRAP – Rounds and Reps)

20 Minute AMRAP

200m Run

20 (10/Leg) Single Leg Deadlifts (hold KB in oppiste hand of planted foot), 35/26lbs

15 Dumbbell Snatches, 30/20lbs

20 Jumping Pull-Ups

15 V-Ups

RX: as written

SP: 26/18lbs, 20/10lbs

JUST MOVE: Every 3 minutes rest 1 min + do half the reps each round

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

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