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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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warm up – Coaches choice game (No Measure)

coaches choice 6 minutes + 5 min game.

S1- Jerk 5 RM (Weight)

16 min EMOM

Min 0-4: warm up technique

Min 4: 15 reps

Min 6: 10 reps

Min 8: 5 reps

Min 10: 2 reps

Min 12: 5 RM

Min 14: 5RM

Work up to a heavy set of 5.

S2: Sport – climbs, fs, run (Time)

4 Rounds for time of:

200m Run or row

5 power snatch 155/95

2 Rope Climb

15 Toes-to-bar

RX+:as written

RX: 115/65

SP: 75/35 sub 8x’s reps under grip 1 ring ring rows

L1: L1 – updown,propsep,jax (No Measure)

16 min EMOM

min 1: 20 up downs

min 2: :60 balance on one foot with eyes closed.

min 3: 45 weighted jumping jax (5/2.5)

min 4: 25 sit ups

JUST MOVE: 1/2 reps but full stand for min 2

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 – pull up (No Measure)

4×10 banded pull up with a 4 second negative