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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Power Clean + Hang Squat Clean + Front Squat (Weight)

16 min EMOM PC+HSC

Focus: Keep chest lifted off the ground

Min 0-6: technique work

Min 6: 3+2 +5

Min 8: 2+2 +3

Min 10: 2+2+3

Min 12: 1+1 +2

Min 14: 1+1 +1

Work up to a max

https://www.youtube.com/watch?v=P3IOaVzJA3Y&t=31s

S2: Sport – ropes chipper (Time)

For time:

8 Rope Climbs, 15 ft

60 GHD sit-ups

6 Rope Climbs, 15 ft

1000m Row

4 Rope Climbs, 15 ft

20 Burpees

2 Rope Climbs, 15 ft

SP: 6 x’s DB bent over row for rope climb 20/10lbs

L1: L1 – 16 min GHD,linetouch,side plank (No Measure)

16 min EMOM

Min 1: 10-15 GHD sit ups

Min 2: 40 total single leg clock touches 9/12/3 o’clock

Min 3: 30 side plank (hand behind head twist and touch elbow to other elbow)

Min 4: 200m run

JUST MOVE: V ups + 1/2 reps

L2: Life- 4rds run burp step press (Time)

4 rounds

400m run or row

15 burpees

10 DB OH box step ups 20/16 15/5lbs

20 DB shoulder press 15/5lbs

60 bicyles crunches

RX: As written

JUST MOVE: 1/2 reps

23 min cap

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds