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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Game short (No Measure)

2 rounds

8 squats

8 toe touches

8 arm swings

S1: S1 – Snatch row time trial (Time)

18 min EMOM

Min 0-10 Snatch technique from floor.

Min 10-18 500m time trial rower

S2: Sport – 15 min EMOM PS,GHD (Weight)

15 EMOM alt between (5 rounds)

Min 1: 3 power snatches

Min 2: 12 GHD sit ups (stape add 8 lunges)

Min 3: 10 burpees

score = weight

If you snatch 115/75lbs or more do 14 burpees

L1: L1 – 18 min EMOM curtsy lunge leg ass (No Measure)

18 min EMOM (4 rounds)

min 1: 30 curtsy lunges

min 2 : 10/8 leg only assault holding med ball

min 3: 50 side plank hip lift

min 4: 30 goblet squats 26/18lbs

Min 16-18 max V ups

RX: as written

SP: 18/10lbs

L2: Life – Triathalon #2 (Time)

4 rounds

400m run

400m row

5 stair runs

15 sit ups

24 min cap

AUX: AUX – pull up (No Measure)

4×10 banded pull up with a 4 second negative

Kids Strength/Skill

K1: Handstands (See how long you can hold a handstand)

Handstand Push ups/Wall Walks

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Wall Ball

7 Box Jumps

9 Mountain climbers

12 Cal Row