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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – Bro day superset (No Measure)

Min 0-4: warm up

Min 4: 20 BB skull crushers+20 DB bicep curl

Min 5-6: REST

Min 7: 20 BB skull crushers+20 DB bicep curl

Min 8-9: REST

Min 10: 20 BB skull crushers+20 DB bicep curl

Min 11: REST

Min 12-16

3 rounds

15 reverse grip bb curls

15 banded tricep extensions

S2: Sport – Grip city (Time)

3 rounds

20 hang snatch 95/65

20 thrusters

2 min DL hold with DB 70/40

RX+: 115/75 100/50

RX as written

SP: 75/35, 50/30

21 min cap

L1: L1-16 min EMOM ski erg (No Measure)

16 min EMOM

1 Min: 200m ski erg

2 Min: 80 jumps total clock jumps on 25lbs plate. (3,6,9,12 o’ clock)

3 Min: 5 man makers 20/10lbs

4 Min: 50 side crunches

RX: as written

SP: 15/5lbs

Stagger starts since there are only 2 ski ergs or banded tricep extensions

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

4 rounds

400m run or row

15 burpees

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

45 DB shoulder press 15/5lbs

60 bicyles crunches

23 min cap

Warm up – general + core (No Measure)

400m run

2 rounds

20 arm swings side + up and down

15 air squats

3 rounds

:30 hollow hold

12 russian sit ups 18/10lbs

1 min plank