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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 bottom of squat hold (use pole if needed)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

S1: S1 – Power snatch max (Weight)

16 min EMOM

Min 0-6: technique

Min 6: 5 rep

Min 8: 2 rep

Min 10: 1 rep

Min 12: 1 rep

Min 14: 1 rep

Between sets do a :20-30 sec bar hang.

S2: Sport – Challenge week 1 (Time)

5 rounds

5 deadlift 225/135lbs

10 up downs

15 wallballs 20/14lbs

20 lunges

200m run

RX+: 30/20lbs, 275/175

RX: As written

SP: 14/10lbs, 155/95

6 Week Challenge: 10 deadlifts 75/45lbs

22 min cap

L1: L1- 16 min OHS, kbs deadlift (No Measure)

16 min EMOM

Min 1: 20 trainer bar ohs EYES MUST BE CLOSED

Min 2: 30 single leg KB deadlift 35/18lbs (Hold bell in opposite hand as leg planted)

Min 3: 80 DB punches (squeeze core) 10/5

Min: 4: 1 min row 80+ strokes a minute ARMS ONLY.

RX: As written

SP: 26/10lbs, 5/2.5lbs

JUST MOVE: SP weight 1/2 reps

L2: Life – 10-1 Man maker,situp (Time)

Denver – MUST DO MAn makers down stairs.

1 Man makers 20/10 (2 rows + 1 push up + 1 thrusters)

2 GHD Sit ups

2 Man makers 20/10

4 GHD Sit ups

3 Man makers 20/10

8 GHD Sit ups

4 Man makers 20/10

16 GHD Sit ups

5 Man makers 20/10

32 GHD Sit ups

6 Man makers 20/10

64 Regular Sit ups

7 Man makers 20/10

32 Regular Sit ups

8 Man makers 20/10

16 Regular Sit ups

9 Man makers 20/10

8 Regular Sit ups

10 Man makers 20/10lbs

4 Regular sit ups

RX: as written

SP: 15/5lbs

JUST MOVE: Stop after 32 GHD sit ups

20 min cap

AUX: AUX – Standing Straddle (No Measure)

Standing Straddle, hold for 2 minutes in the middle, hold for 1 additional minute each side

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