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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: Box Squat (4×5)

Box Squat to 2″ above 90 deg

16 min EMOM

Minute 0-4: Warm-Up/Technique

Min 4: 20 @ 65%

Min 6: 10 @ 85%

Min 8: 5 @ 100%

Min 10: 5 @ 110%

Min 12: 5 @ 110+%

Min 14: 5 @ 110+%

% based on max back squat.

Fully sit on the box. Do not poke it.

S2: Sport – Barbell progression (Weight)

Death by (every 3 min you must complete)

15 Deadlift

10 Hang Clean

5 Jerk

RX+: 95/85, (20/10lbs added each time total)

RX: 75/55 (20/10lbs added each time total)

SP: Empty bar (10/5lbs added each time total)

6 WK: stay with empty bar or RX weight do 15 reps of each.

After each 3 minute block you will add weight. You will go until you cannot finish the work in the set 3 minutes. Reps do not increase each round only the weight does.

Score = last weight completed

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

L2: Life – SQT (Time)

Life SQT

10 rounds

8 KB swings 35/26lbs

200m run/row

RX: as written

SP: 26/18lbs

6 WK: 18/10lbs

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Box Jumps (For Ht.)

Kids WOD

K3: Metcon (Time)

5 RFT:

10 KB swings

200m run/row

10 KB deadlift