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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – snatch + general (No Measure)

400 run

2 rounds

5 PVC push press w/2sec pause at top

10 PVC OHS

10 PVC pass throughs

10 Lunge + twist

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 – shoulders + others (AMRAP – Rounds and Reps)

7 min AMRAP

10 Goblet lunges 70/53lbs

5 shoulder to overhead

10 TTB

—-Rest 2 min—–

4 min AMRAP

20 burpees

RX+:165/115, as written

RX: 135/95 53/35lbs

SP: 95/55, 35/18lbs

sub hanging knee tuck

20 burpees = 1 round. Add first and second wod together.

L1: L1 – squat,situp,delt,ass (No Measure)

16 min EMOM

MInute 1: 30 goblet squats 35/26lbs

Minute 2: 25 sit ups

MInute 3: 35 DB delt raises total (switch front and side) 15/10lbs

Minute 4: 12/8 calories on assault bike

RX: As written

SP: 26/18lbs, 10/5lbs

6 week Challenge (new challengers only)

16 min EMOM

MInute 1: 30 air squats

Minute 2: 12 sit ups

MInute 3: 30 DB delt raises total (switch front and side) 10lbs men/ 5lbs women

Minute 4: 8 Men/6 Women calories on assault bike

L2: Life 10 min AMRAP + 8 min AMRAP (AMRAP – Reps)

10 min AMRAP

10 KB deadlift

8 DB thrusters 20/10lbs

6 Broad jumps

4 burpees

2 push ups

—-1 min rest—-

8 min AMRAP

20 Wallballs 14/10

20 hanging knee tucks

400m run

Score = total reps

AUX: AUX- banded hip stretch (No Measure)

band on rig knee height

single leg stretch as far back as possible sit tall. Face rig

Kids Strength/Skill

K1: Warm-up (No Measure)

10 Min Relay Races

Coaches Coach

Kids WOD

K2: Kids Fight Gone Bad (3 Rounds for reps)

3 Rounds 1 minute each Movement

Knees to Elbows

Sit Ups

Push Ups

Box Jumps

Push Press

1 min rest between