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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.

SPORT

S1: Deadlift (5rm)

15 min EMOM

Minute 0-4: Warm-Up

Minute 4: 5 Reps @ 60% – 70%

Minute 6: 5 Reps @ 70% – 75%

Minute 8: 3 Reps @ 75% – 80%

Minute 10: 2 Reps @ 80% – 85%

Minute 12: 2 Reps @ 85% – 90%

Minute 13: 5 Rep Max

S2: Sport DB snatch TTB (Time)

3 rounds

300m Row

20 DB Snatches

12 Toes 2 Bar

12 Push Ups

Rx+: 70/40

Rx: 50/30

Sp: 40/20

LIFE

L1: L1 – OHS, KB DL punch, stair (No Measure)

16 min EMOM

1 min: 20 jane fondas

2 min: 20 single leg KB deadlift

3 min: 30 DB punches (squeeze core) 20/10

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

L2: Life-15min? (Time)

2 rounds for time

25 v ups

300 single unders

then

50 hip touches

40 box step ups 24/20

30 cal assault

20 DB hang snatch 30/15

10 DB burpees (hold 2 dumbbells come to the top of the deadlift for the end of the burpee)

AUX: AUX coaches choice (No Measure)

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