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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 bottom of squat hold (use pole if needed)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

S2: Sport – linchpin 7/3/16 (AMRAP – Rounds and Reps)

Amrap 7 minutes of:

5 Power Cleans 95/65

5 Thrusters 95/65

10 sit ups

—-rest 2 min—-

Amrap 10 minutes of:

3 Deadlifts 315/225

5 pull ups

10 push ups

15 air squats

—-rest 2 min—–

Amrap 9 minutes of:

7 Burpees, lateral over bar

5 Hang Power Snatch 75/55

100m run or row

RX+: as written

RX: 75/45, 225/135, empty bar

SP: Empty bar, 135/65lbs

S1: s1 – mini technique (No Measure)

spend 5 min working on barbell technique

L1: L1 – DBS,GHD,Row,Halfsquat (No Measure)

16 min EMOM

Min 1: 24 DB snatch 20/10lbs

Min 2: 15-20 GHD’s

Min 3: 20/15 cal row

Min 4: 40 half squats (90 deg up 3 inches)

RX: as written

SP:15/5lbs, 15/10 cal

JUST MOVE: half reps

L2: Life – high knees 4 rounds (Time)

4 rounds

40 high knees

20 KB squats 35/26lbs

10 plank walks (elbows to top of pushup, updown = 1)

10 v ups

—-then—-

800 run as a buy out

RX:as written

SP:26/18lbs

JUST MOVE:1/2 reps

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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