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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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,S1: Coaches Choice (No Measure)

,

S1: S1 – squat clean (Weight)

16 min EMOM Squat Clean + Front Squat

Focus: Catching with arms up and bar back on shoulders so squat can be easier.

Min 0-4 Technique

Min 4: 3+5

Min 6: 2 +5

Min 8: 1+5

Min 10: 1+5

Min 12: 1+5

Min 14: 1+5

Work up to a max

https://www.youtube.com/watch?v=9XgxJK-Z5gw

S2: Sport – run row russian (Time)

800m run or row

4 rounds

30/20 cal row

2 rope climbs

15 Russian KB swings 70/53

12 GHD sit ups

RX+:as written

RX: 53/35, 1 rope climb

SP: 35/18lbs 1 rope stand up.

L1: L1 – 16 min hiptaps,thruster,sit up (No Measure)

16 min EMOM

Min 1: 25 DB thrusters 20/10lbs

Min 2: :60 sec plank step leg in and out during hold

Min 3: 50 hip taps (in push up position)

Min 4: 200m run or row

RX: as written

SP: 15/5lbs

L2: Life – hiptap,KBS,squat,lunge,rus sit sit up (Time)

5 rounds

30 hip taps

30 KB swings 26/18lbs

20 jumping squats

20 jumping lunges

10 russian sit ups 35/26lbs

10 sit ups

RX: as written

SP: 18/10lbs

25 min Cap

6 Week Challenge (New Challengers only)

2 rounds

30 hip taps

30 KB swings 18lbs men/ 10lbs women

20 Air squats

20 lunges

10 russian sit ups 10lbs men/ 5lbs women

:30 plank

Kids Strength/Skill

K1: Clean Pull (Increase to a good wt that is challenging)

Kids WOD

K2: Kids-17.1 (AMRAP – Rounds and Reps)

12 Min AMRAP

5 DB Snatch

10 burpee box overs

10 DB Snatch

10 burpee box overs

15 DB Snatch

10 burpee box overs

20 DB Snatch

10 burpee box overs

25 DB Snatch

10 burpee box overs

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