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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 snatch max (Weight)

16 min EMOM

Min 0-6: technique

Min 6: 5 rep

Min 8: 2 rep

Min 10: 1 rep

Min 12: 1 rep

Min 14: 1 rep

Between sets do a :20-30 sec bar hang.

S2: Sport and Life – FIght gone bad (AMRAP – Reps)

Wall ball 20/14lbs

Sumo Deadlift high pull 75/45lbs

Box Jump or step 20/16″

Push press

Row

RX: as written

SP: empty bar 14/10

6 WK: 35/15lbs bar 10/4lbs WB

L1: L1 – 16 min flutter, sprint, thrust,side lunge (No Measure)

16 min EMOM

Min 1: 80 Flutter Kicks (4 Count)

MIn 2: 24 wood choppers 25/15lbs

Min 3: 20 Double KB Front squats 26/18lbs

Min 4: 30 Lateral Side to Side Lunges

RX: As written

SP: 18/10lbs, 15/10lbs

JUST MOVE: half reps/time

L2: Life – Triathalon #2 (Time)

4 rounds

400m run or bike 30/20 cal

400m row

5 stair runs

15 sit ups

JUST MOVE:2 rounds

24 min cap

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm