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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: S1 – snatch DL + snatch (Weight)

16 min EMOM Snatch DL + Snatch

Focus: Pull bar like you would snatch not like you would DL + snatch

0-4 min Technique

Min 4: 5+3 50%

Min 5: 5-10 TTB

Min 6: 5+2 70%

Min 7:5-10 TTB

Min 8: 3+1 80%

Min 9:5-10 TTB

Min 10: 3+1 85%

Min 11:5-10 TTB

Min 12: 2+1 90%+

Min 13:5-10 TTB

Min 14: 2+1 90%+

Min 15:5-10 TTB

% based on max snatch

S2: Sport – Icon 3 plus assault bike (Time)

“Icon 3”

For time:

12 Front Squat 205/125

9 Clean & Jerk 205/125

6 Snatch 205/125

—–Rest 2 min—–

3 Rounds for time of:

30/20 Calories, Assault Bike

30 GHD sit-ups

RX+: as written

RX: 155/105

SP: 115/65

*Rest 2 minutes between each

L1: L1- 15 min EMOM (No Measure)

16 min EMOM:

Min 1: 80 high knees

Min 2: 15 v-ups

Min 3: 30 weighted DB lunges (20/10)

Min 4: :60 med ball hold above head

6 Week Challenge: 40, 12, 20, :40

L2: Short Life (Time)

5 rounds

10 GHD sit ups

16 box step ups + knee lift at top 24/20″

16 DB push Press 20/10

16 PVC OHS

300m row

21 min cap

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

Kids Strength/Skill

Kids WOD

K2: Life – Deck of cards teams of 3-4 (Time)

Deck of cards teams of 3-4

Spades = Jumping lunges w/DB 10/5

Hearts = KB swings 35/26

Clubs = cal Assault bike

Diamonds = 4 for 1 mountain climbers

Joker = 1 mile run or 1600m row.

Jacks = 11 queens = 12 Kings = 13

Aces = 14 reps

Reps of each card are total number done by the team not each person

TIME CAP 50 min