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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1 – Bench + bent over row (Weight)

15 min EMOM

Min 0-3: warm up (quick)

6 rounds

Even: 3 bench press 80%

Odd: 3 rows

S2: Sport – 1PC,10TH,2PC,20TTB,3PC 30 NSWB…etc (Time)

1 Power clean

20 DB Thruster

2 Power clean

20 TTB

3 Power cleans

20 Wall balls 20/14

4 power cleans

400 run or row

5 power cleans

50 double unders

RX+ 215/125, 50/30

RX 185/105, 40/20

SP 135/85, 30/10

L1: L1 – balance and single leg (No Measure)

16 min EMOM

Min 1: 20 trainer bar ohs

Min 2: 30 skier line jumps (hold catch for 1 sec)

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

Min: 4: 30 banded Jane fondas

RX: as written

SP: 5/2.5lbs

JUST MOVE: Half reps

L2: Life – 20 min 3 wods (Time)

20-15 reps for time of:

GHD Sit-up

Calories, Rower

—–then—–

30-25 reps for time of:

Thruster PVC

Russian KB swings 26/18lbs

—–then—-

2 Rounds for time of:

400m run or row

20 knee Push-ups

20 Overhead Squats PVC

RX: as written

SP: every 5 minutes rest 1 min

JUST MOVE: half reps

23 min cap

AUX: AUX – V-ups Russian (No Measure)

5min EMOM:

5 V-ups + 10 Russian Twists

(Weighted?)

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