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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1 – Clean complex (Weight)

16 min EMOM

Squat Clean + FS + Jerk

Focus: vertical chest on dip. catch in full squat.

Min 0-6: Technique

Min 6: 3 reps

Min 8: 2 reps

Min 10: 1 rep

Min 12: 1 rep

Min 14: 1 rep

Work up to a max. Coach must watch lift and approve perfect form to go up in weight.

S2: Sport – run,TTBPU,DBDL (Time)

4 rounds

400 run or row

5 x complex (TTB + Pull up = 1 rep. 5 reps total)

10 DB goblet squats 70/40

15 burpees

RX+:100/70

RX: as written

SP: 50/30

Can sub 2 x (TTB + MU = 1 rep)

CHANGE: added 15 burpees

L1 – 16 min,squatbj,run,updown,db march (No Measure)

16 min EMOM

Min 1: 15 full squat into a Box jump or step up 20/16″

Min 2: 200m row or run

Min 3: 10-20 up downs

Min 4: 60 sec double DB march 40/30lbs (walk in place)

RX: as written

SP: 30/20lbs, 16/12″ (3x45lbs plates stacked)

JUST MOVE: Half reps

L2: Life – Thrust,Punch,Jax,Plate jump (Time)

5 rounds

20 DB thrusters 20/10lbs

20 DB punches 20/10lbs

40 weighted jumping jax 5/2.5lbs

60 plate jumps 45/25lbs

3 DB stair climbs

RX: as written

SP: 15/5lbs

JUST MOVE: 3 rounds

AUX: AUX – shoulder pec stretch (No Measure)

2 min lie on foam roller and do heart opener.

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