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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – rowling toe squats (No Measure)

3 rounds of Rowling

——then——

2 rounds

10 toe touches

10 squats

10 ring rows

S1: S1 – Back squat Love (Weight)

16 min EMOM

0-5 min warm up/technique

Min 5: 6 reps 80-85%

Min 8: 6 reps 80-85%

Min 12: 6 reps 80-85%

Min 15: 6 reps 80-85%

6 week challenge 8 reps empty bar every 2 minutes for 5 rounds

S2: Sport – row, DN snatch, DU (Time)

The Opener

For time:

30/20 calorie row

30 alternating dumbbell snatches

30 single arm thrusters

60 double unders

20/15 calorie row

20 alternating dumbbell snatches

20 single arm thrusters

40 double unders

10/5 calorie row

10 alternating dumbell snatches

10 single arm thrusters

20 double unders

Rx+: 70/50

Rx: 50/30

Sp: 30/20

CHANGE: added thrusters

L1: L1 – 1st day challenge (No Measure)

16 min EMOM

Min 1: 40 Russian Kettlebell Swings 35/26lbs

Min 2: 12-20 burpees

Min 3: 15/10 cal row

Min 4: 60 bicycle crunches

RX: as written

SP: 26/10lbs

JUST MOVE: half reps

L2: Life – Double date (Time)

“Double Date Life”

3 rounds

Run or row 400 meters

50 Russian KBS 35/26lbs

30 ring rows

——then——

“DT”

5 rounds

20 KB deadlift 35/26lbs

15 DB snatch 20/10lbs

10 box jumps 20/16″

RX: as written

SP: 26/10lbs, 15/5lbs

JUST MOVE: 1/2 reps

25 min cap

AUX: AUX – core mobility (No Measure)

3 x 15rep lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

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