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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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S1: S1- Coaches choice (Weight)

16 min to do what they would like

Warm up – Rise Barbell #2 (No Measure)

300 row slow

150 row fast

2 rounds (W/PVC)

10 snatch DL

10 hang shrug high pull

10 OHS

6 snatch

S2: Sport – 2 workouts back to back. (Time)

4 Rounds for time of:

15/12 Calories, Rowing

10 Bench Press 185/115

—-rest 2 min—-

8 rounds

4 Burpees, lateral over bar

6 Hang power snatch 115/75

RX+: as written

RX: 135/95, 95/65

SP: 95/65, 75/45

L1: L1 – Rowfast,row,ass,wallsit (No Measure)

16 min EMOM

Min 1: 1 min row 70 (strokes per minute arms only)

Min 2: 14/10 cal row

Min 3: 10/8 cal assault single arm single leg (right arm left leg or left arm right leg)

Min 4: 1 min wall sit

JUST MOVE: Half Reps/time

L2: Life – sidelunge,knee tuck,ball slam,russian (Time)

5 rounds

20 side lunge (on sliders)

20 hanging knee tuck

20 ball slams 14/10lbs

40 Russian twist with med ball

RX: as written

SP: 10/4lbs

JUST MOVE: Half reps

AUX: AUX – run easy (No Measure)

Run 800m at an easy pace

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