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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – abs (No Measure)

400m run or row

2 rounds

10 scap pull ups

5 Toe to bar or hanging knee tuck

10 tin man kicks

Coaches lead this. Do all together as a class.

2 rounds

10 sit ups

10 med ball russian twist 20/10lbs

1 min plank

S1: S1 – Snatch complex (Weight)

16 min EMOM (Power snatch + Hang snatch + snatch) Must be touch and go.

0-6 min technique

Min 6: 3+3+3

Min 8: 2 +1+1

Min 10: 1+1+1

Min 12: 1+1+1

Min 14: 1+1+1

S2: Sport – Weird stuff (Time)

3 rounds

3 rope climbs

1 Deadlift 315/185

100m Overhead + suitcase carry (one DB OH the other by the side) 40+70/30+50

1 Deadlift

20 DB squats (holding the heavier one)

1 Deadlift

15/8 push ups

RX+: 405/275, 50+100/40+70

RX: as written

SP: 185/105, 20+50/10+30

Sub 15 strict HSPU for PU

22 min cap

L1: L1 – 16 min plank,updown, (No Measure)

16 min EMOM:

Min 1: 80 high plank leg pulses upward each side( single leg)

Min 2: 20 up downs

Min 3: 30 russian twist + press between reps 1 DB 20/15-10lbs

Min 4: 40 single leg DL (1 DB)

RX:as written

SP: 15/5lbs

JUST MOVE: SP weight, 1/2 reps

L2: Life 3x7min AMRAPs (AMRAP – Reps)

For time:

—–AMRAP 7min——

20 KB swings russian 44/26lbs

50 Single Unders

—–AMRAP 7 min—–

200m run or row

20 DB front squat 30/15lbs

40 Flutter Kicks

—-AMRAP 7 min—-

10 sit-ups

5 burpees

3 stair climbs

*score rounds = first 2 number reps is 3rd number so 12 rounds + 87 reps would be 1287

Rx: as written

Sp: 35/26lbs 20/10lbs

JUST MOVE: 5 min AMRAP’s + 2 minutes rest

AUX: aux – row (No Measure)

1500m row at 70%