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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1 – Clean complex (Weight)

16 min EMOM

Squat Clean + 2 FS

Focus: vertical chest on dip. catch in full squat.

Min 0-6: Technique

Min 6: 3 reps

Min 8: 2 reps

Min 10: 1 rep

Min 12: 1 rep

Min 14: 1 rep

S2: Sport DB snatch TTB (Time)

4 rounds

200m Run or Row

20 DB Snatches

12 Toes 2 Bar

12 Push Ups

One of the rounds you have to run a 400 instead of a 200. You choose which round.

Rx+: 70/40

Rx: 50/30

Sp: 40/20

CHANGE 3 rounds vs 4

L1: L1- 16 min emom ass bike sit russian (No Measure)

16 min EMOM

Min 1: 14/10 assault bike

Min 2: 1 min wall sit

Min 3: 15 Russian sit ups with DB 20/10lbs

Min 4: 26 curtsy lunges

RX: as written

SP: 15/5lbs

JUST MOVE: half reps

L2: Life – chipper (Time)

1000m run

80 double taps

70 Air Squats

60 DB Strict Press

50 single arm DB hang snatch 30/20

40 Lunges

30 Up Downs

20 DB russian sit up

1000m run

Rx: as Written

SP: 20/10

6 WK: 15/10-5lbs

**20 Min Time Cap.

AUX: AUX – Plank Climbers (No Measure)

Every 1:30 for 5 rounds:

:20 Plank + 20 Mountain Climbers

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