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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Technique Saturday Clean and Jerk (No Measure)

16 min EMOM

Min 0-8 technique empty bar

Min 8-16 work up to a moderate weight and do 10 good reps there.

WATCH THIS FOR TECHNIQUE https://www.youtube.com/watch?v=9XgxJK-Z5gw&t=15s

S2: Sport – Running Hulk hogan (Time)

Every 4 minutes for 28 mins (team of 2):

CATCH: every round add either 1 MU, 1 PC or 2 burpees to your total rep count.

200m run (together)

5 Muscle ups

10 Power Cleans,

20 Burpees

Rx+ 185/135, As Written

Rx: 135/95, 12 pull ups

Sp: 95/55, 15 ring rows

6 week: 65/35lbs 15 ring rows

L1: L1 – Rowfast,row,ass,wallsit (No Measure)

16 min EMOM

Min 1: 1 min row 70 (strokes per minute arms only)

Min 2: 14/10 cal row

Min 3: 10/8 cal assault single arm single leg (right arm left leg or left arm right leg)

Min 4: 1 min wall sit

6 Week Challenge:

16 min EMOM

Min 1: 1 min row 70 (strokes per minute arms only)

Min 2: 12/8 cal row

Min 3: 8/6 cal assault sinlge arm single leg (right arm left leg or left arm right leg)

Min 4: 1 min wall sit

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

Denver – MUST DO MAn makers down stairs. Stape do 8 lunges after each round.

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

6 week: sub DB up down + thruster = 1 rep of man maker. SP weight

20 min cap

AuX: AUX – Couch stretch (No Measure)

2 min Each side

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