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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Clean and Jerk (16 min EMOM)

16 min EMOM 1+2 (clean + 2 jerks

Focus: stabbing feet quickly on split jerk

Min 0-6 technique:

Min 6: 2+3

Min 8: 1+3

Min 10: 1+2

Min 12: 1+2

Min 14: 1+2

Work up to a max

S2: Sport – row, DN snatch, DU (Time)

The Opener

For time:

30 calorie row

30 alternating dumbbell snatches

60 double unders

20 calorie row

20 alternating dumbbell snatches

40 double unders

10 calorie row

10 alternating dumbell snatches

20 double unders

Rx+: 70/50

Rx: 50/30

Sp: 30/20

L1: L1 – 14 min holds (No Measure)

14 min EMOM

1 min: 25 DB thrusters 20/10lbs

2 min: :60 sec plank

3 min: 80 plate jumps (onto 25lbs)

4 min: :60 sec wall sit

Min 13-14 – 100 plate halos 25/15lbs (draw a circle around your head holding a plate)

RX: As written

SP: 10/5lbs

L2: LIfe – lunge,plateturn,hipout,flutter,g2oh (Time)

1000m Row

4 rounds

30 lunges

30 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15lbs

10 hip outs

80 flutter kicks

20 G2OH 25/15lbs

RX: as written

SP: 15/10lbs

22 min cap

AUX: AUX-couch + runners (No Measure)

2 min each leg couch stretch

2 min Runners lunge