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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: S1 – Snatch DL + Power snatch (Weight)

16 min EMOM

Focus: Keep chest lifted and lats pressing in on Deadlift

Min 0-8: technique work

Min 8: 5 snatch DL + 3 Power snatch

Min 10: 5 snatch DL + 2 Power snatch

Min 12: 3 snatch DL + 2 Power snatch

Min 14: 3 snatch DL + 1 Power

S2: Sport – Grip city (Time)

3 rounds

20 hang snatch 95/65

20 thrusters

2 min DL hold with DB 70/40

RX+: 115/75 100/50

RX as written

SP: 75/35, 50/30

21 min cap

L1: L1- 20 min,halo,woodchops,abwheel,crunches (No Measure)

20 min EMOM

Min 1: 15 each way plate halo’s 25/15lbs

Min 2: 30 plate wood chop 25/15lbs

Min 3: 20 ab wheel on rower seat

Min 4: 40 russian KB swings 35/26lbs

RX:as written

SP: 15/10lbs, 26/10lbs

6 week: SP weight

https://www.facebook.com/MensHealth/videos/vb.56916320206/10156700592095207/?type=2&theater

L2: Life-reverse burp (Time)

6 rounds

6 reverse burpees (use DB or bands on rig to aid if needed)

12 DB walking lunge 20/10

18 DB hang clean and Jerk

24 sit ups

200m run

RX: as written

SP: 15/5lbs

20 min cap

https://www.youtube.com/watch?v=m6D_vl2mvw0

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

Kids WOD

K1: Life -Grannnierace” (Fran, Grace, Annie) (Time)

10 DB clean and Jerk 30/20lbs

21 PVC thrusters

21 jumping pull ups

10 DB Clean and Jerks

15 PVC thrusters

15 jumping pull ups

10 Clean and Jerks

9 PVC Thrusters

9 Jumping pull ups

then

50-40-30-20-10

Stick jumps or steps (over paralettes)

sit ups

RX: as written

SP: 20/10lbs

6 Week Challenge: 20 min cap. 20/10-5lbs
Use appropriate wt for kids.