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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – snatch + general (No Measure)

400 run

2 rounds

5 PVC push press w/2sec pause at top

10 PVC OHS

10 PVC pass throughs

10 Lunge + twist

S1: S1 – snatch + push ups (Time)

16 min EMOM

Min 0-10: snatch technique work (power position hang position floor) barbell warm up. Empty bar coach lead.

Min 10-16: Choose one:

50 push ups

100 push ups

200 push ups

for time.
,,

S2: Sport – g20, (Time)

10 clean and jerks

——then—-

3 rounds

5 reps TTB + pull up

15 hand release push ups

—–then—–

20/12 cal assault bike

RX+ 185/115

RX 155/105

SP: 125/75

L1: L1 – crunch,squat,deadbug,KBS (No Measure)

16 min EMOM

Min 1: 15 squat + 2 knee lifts between reps

Min 2: 50 crunches (Feet straight in air hand touch toes)

Min 3: 60 sec deadbug

Min 4: 25 kettlebell swings 35/26lbs

RX: hug a med ball during squats 20/14lbs

SP: 26/10lbs

6 week: SP weight

L2: Life – delt raise,leg ext, Db step up, row (Time)

5,10,15,20,25,30

– Front + side delt raise = 1 15/10lbs

– medball leg ext 10/4lbs (squeeze med ball between legs and extend while lying on back with abmat)

– DB step up + shoulder press 24/20″

– cal row

RX: as written

SP: 10/5lbs 2016″

25 min cap

AUX: Aux – ankle/knee (No Measure)

90 seconds on each leg

https://youtu.be/aLj_VkfQzJI?t=1m32s

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Your KIDS Day Total (Total Weight)

If you have time left play a game.