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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1-Front squat + Thruster (Weight)

16 min EMOM (FS + Thruster)

Min 0-4: Instruction (Focus on vertical back in the squat)

Min 4: 5+1

Min 6: 5+1

Min 8: 5+1

Min 10: 5+1

Min 12: 5+1

Min 14: 5+1

Climb your way up to something heavy for the day.

Take out of the rack

S2: Sport – Assaultbike beasy mode (AMRAP – Rounds and Reps)

17 min AMRAP

5 squat clean and Jerk + Thruster 95/65

10 bar over burpees

15 toes to bar

20 push ups

20/12 cal assault

RX+: 135/95

RX: as written

SP: 75/45

L1: L1-16 min EMOM ski erg (No Measure)

16 min EMOM

1 Min: 200m ski erg

2 Min: 80 jumps total clock jumps on 25lbs plate. (3,6,9,12 o’ clock)

3 Min: 5 man makers 20/10lbs

4 Min: 50 side crunches

RX: as written

SP: 15/5lbs

Stagger starts since there are only 2 ski ergs or banded tricep extensions

L2: LIFE-50-50 (Time)

3 rounds

50 weighted jumping jax (5/2.5)

40 high knees

30 box step ups (20/16)

20 cal row

30 grasshoppers

40 DB bent over row 30/15lbs

50 banded jane fonda’s

RX: as written

SP: 20/10lbs

AUX: AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.