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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Clean + general (No Measure)

500 Run/Row

2 rounds

:30 sec front rack hold w/barbell

4 Empty bar presses (slow)

8 Bent over Row

8 pole squats W band at knees

8 KB swings

S1: S1 – Bench + tricep (Weight)

16 min EMOM

Min 0-4: Bench technique

Min 4: 5 reps

Min 6: 3 reps

Min 8: 3 reps

Min 10: 3 reps

Min 12: 3 reps

Min 14: 3 reps

Work up to a max for the day

Between sets do :45 DB hold in farmers carry position

S2: Sport linchpin 1/28 (Time)

5 rounds

10 pull ups

15 push ups

20 sit ups

—rest 1 min—-

5 Rounds for time of:

5 Clean & Jerks 115/75

8 Toes-to-bar

RX+ 165/105, sub 5 Bar MU for pull up if possible.

RX as written

SP: 75/45,

20 min cap

L1: L1 -4×3 min AMRAP (No Measure)

4x 3 min AMRAP + 1 min rest

5 shuttle sprints 20m each

20m med ball OH walking lunge 14/10lbs in place

20 KB swings 35/26lbs

RX: as wirtten

SP: 26/10lbs 10/6-4lbs

JUST MOVE: SP weight 1/2 reps

L2: Life- 4rds run burp step press (Time)

4 rounds

400m run or row

15 burpees

10 DB OH box step ups 20/16 15/5lbs

20 DB shoulder press 15/5lbs

60 bicyles crunches

RX: As written

JUST MOVE: 1/2 reps

23 min cap

AUX: AUX – Just Plank (No Measure)

5min EMOM:

:25 Plank

(on elbows or hands)

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