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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches choice a little extra (No Measure)

400m run

5 min accessory

5 min stretch/mobility

S1: S1 – clean and Jerk (Weight)

16 min EMOM

Min 0-4 technique

Min 6: 5 reps

Min 8: 5 reps

Min 10: 5 rep

Min 12: 3 rep

Min 14: 1 rep

Work up to a max

https://youtu.be/YuV2kAQjA3g?t=1m3s

S2: Sport linchpin 1/28 (Time)

5 rounds

10 pull ups

15 push ups

20 sit ups

—rest 1 min—-

5 Rounds for time of:

5 Clean & Jerks 115/75

8 Toes-to-bar

RX+ 165/105, sub 5 Bar MU for pull up if possible.

RX as written

SP: 75/45,

L1: L1- 16 min emom ass bike sit russian (No Measure)

16 min EMOM

Min 1: 14/10 assault bike

Min 2: 1 min wall sit

Min 3: 15 Russian sit ups with DB 20/10lbs

Min 4: 26 curtsy lunges

RX: as written

SP: 15/5lbs

JUST MOVE: half reps

Life – run,DbDL,Burp,Stepup,side plank (Time)

800m Run or row

2 Rounds

20 DB Deadlift 30/20lbs

20 burpees

20 Step Ups w/knee lift at top 24/20″

20 side plank hip ups (lift hips in side plank)

—–then—-

800m row run

RX: As written

SP: 20/16″, 20/10lbs

JUST MOVE: SP weight half reps

*20 Min Time Cap

AUX: AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.