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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Snatch 2 RM EMOM (Weight)

0-6 min warm up

10 rounds (every min)

2 rep snatch.

Fist 2 rounds you can change weight then you must keep the same weight.

JUST MOVE: 8 reps light bar every min

S2: Sport – Team of 2 moving (Time)

In a team of two. One working.

5 Rounds:

50 Double unders

10 Clean & Jerk (135/95)

12- 9-6-3:

Snatch (135/95)

Burpee Box Jump Over 24/20″

30 min cap

RX+: as written

RX: 95/65lbs

SP: 65/35lbs

Life – Linchpin 7/17/16 (Time)

For time:

800m run or 50/35 cal bike

80 ring rows

60 DB Clean & Jerks 30/20lbs

40 line over burpees


30-20-10 reps for time of:

Goblet Squat w/1 DB.

DB floor press


In a 10 minute window:

50 GHD Sit-up

Max Cals Row (subtract calories as seconds from total time)

RX: as written

SP: 20/10lbs

JUST MOVE: SP weight 1/2 reps

AUX: aux – 4 emom half squats (No Measure)

4 min EMOM 20 banded half air squats

Start at 90 deg go up half way

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