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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Log (log)

13 min EMOM

Min 0-4: Warm up/technique

Station 1: 20m Farmers carry.

Station 2: 20m Sled push

Station 3: 5 log clean and Jerk

3 rounds of each. Stagger starts.

Score = log weight

S2: 4 rounds 4 Single arm DB snatch 8 deadlifts 12 pull ups Rest 1 min RX+: 100/50 315/205 RX: 70/40 225/135 SP: 50/20 185/115 (Time)

4 rounds

4 Single arm DB snatch

8 deadlifts

12 pull ups

Rest 1 min

RX+: 70/40 315/225

RX: 50/30 225/155

SP: 40/20 185/125

L1 – 14 min holds (No Measure)

14 min EMOM

1 min: 25 DB thrusters 20/10lbs

2 min: :60 sec plank

3 min: 80 plate jumps (onto 25lbs)

4 min: :60 sec wall sit

Min 13-14 – 100 plate halos 25/15lbs (draw a circle around your head holding a plate)

RX: As written

SP: 10/5lbs

6 WK: Sp

L2: Life – jumprope,mountain,step,jane,row (Time)

3 rounds

100 jump rope alt stagger step

80 mountain climbers

60 high knees (high knee + high knee + jump) every rep counts

40 Jane Fondas

400m run

6 WK: stagger jump/step without jump rope if needed.

20 min cap

AUX: AUX – Couch stretch (No Measure)

2 min Each side