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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 – Power snatch max (Weight)

16 min EMOM

Min 0-6: technique

Min 6: 5 rep

Min 8: 2 rep

Min 10: 1 rep

Min 12: 1 rep

Min 14: 1 rep

NEW TO SNATCHES? Do 5-7 reps every 2 min

S2: Sport – 4 rounds row,wb,bj,burp (Time)

4 rounds

500/400m row

30 box jumps/ step ups 24/20″

20 wallballs 20/14lbs

10 burpees

RX+:30/24″

RX: as written

SP: 20/16″ 14/10lbs

L1: L1 – 2 rounds max efforts (No Measure)

2 rounds

2 min max Dumbbell Uppercut Punches 20/10 (every time you stop moving do 3 burpees)

2 min max Hugging Squats w/Med Ball 20/14 (if you put ball down you must do 10 burpees)

2 min max Cal Row (If you drop below 2:15/2:35 on split time you must stop and do 10 burpees)

2 min 90 deg shoulder DB hold (every time you stop moving do 3 burpees)

RX: as written

SP: 10/5lbs, 12/8 cal

JUST MOVE 1/2 reps

L2: Life – 800 run chipper 800 run (Time)

800m run or row

80 DB punches 15/10lbs

:70 sec plank

60 no squat wallballs10/4lbs

50 single leg DB Deadlift

40 bicep curls

30 DB delt raises

20 DB updown clean and jerk

10 DB thrusters

800m run or row

JUST MOVE: half reps/distance

22 min Cap

AUX: AUX – Couch stretch (No Measure)

2 min Each side

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