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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Rise Barbell #2 (No Measure)

300 row slow

150 row fast

2 rounds (W/PVC)

10 snatch DL

10 hang shrug high pull

10 OHS

6 snatch

S1: S1 – row clean work (Weight)

16 min EMOM

0-6 warm up

Every 2 min for 5 rounds complete

150/100m row sprint (no sandbagging)

1 clean

Score = weight

S2: Sport- Case of the Mondays (Time)

3 rounds:

5 squat clean thrusters

5 squat snatches

7 burpees

7 toes to bar

9 wallballs

9 deadlifts

Rx+: 135/95

Rx: 105/75

Sp: 75/45

L1: L1 – 15 min EMOM abs, arms and thighs (No Measure)

15 min EMOM:

Min 1: 15 reverse v up on sliding plates. (start in push up position slide feet up)

Min 2: 20 ring rows

Min 3: 30 plie squats

JUST MOVE: half reps

plie squats: https://www.youtube.com/watch?v=yNKVK2axeNI

L2: Life – long chipper 2 rounds (Time)

2 rounds

30 hip taps

30 kettlebell swings 26/18lbs

20 jump squats

20 jumping lunges

10 russian sit ups 26/18lbs

10 sit ups

—–then—–

400 run/row

80 punches 15/5lbs

:70 plank

60 no squat wb 6/4lbs

50 single leg deadlift (kb in oppiste hand) 26/18lbs

40 KB bicep curls 26/18lbs

30 KB delt raises (1 KB out in front)

20 up downs

10 KB thrusters 26/18lbs

400m run

RX: as written

SP:18/10lbs

JUSE MOVE: SP weight 1/2 reps

25 min cap

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

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