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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: S1 – Strict Press Push press (Weight)

16 min EMOM Strict Press + Push Press

Min 0-4: warm up technique

Min 4: 4 +5

Min 6: 4 +3

Min 8: 4 +2

Min 10: 4 +1

Min 12: 4 +1

Min 14: 4 +1

Work up to a max

Warm up – Rise Barbell #2 (No Measure)

300 row slow

150 row fast

2 rounds (W/PVC)

10 snatch DL

10 hang shrug high pull

10 OHS

6 snatch

S2: Sport – lunge Floort, PU (Time)

21-15-9

Lunges (total reps)

DB floor press

Pull up

Row

RX+: 70/40

RX: 50/30

SP: 30/15

L1: L1-16 min EMOM push up knee tuck, mountain climbers (No Measure)

16 in EMOM

Min 1: 10 Push up + knee tuck (one each leg per push up)

Min 2: 80 mountain climbers

Min 3: 10/7 assault bike (arm only)

Min 4: 80 flutter kicks

L2: Life – WB,row,slam (Time)

40-30-20

Split stance WB

ring rows

Between rounds 1 min double OH DB hold 30/15lbs + 400m run

RX: as written

SP: 14/6lbs, 20/10lbs

20 min cap

AUX: Aux wod (No Measure)

5 rounds

10 call assault 10 GHD sit ups rest :30 seconds

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