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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – explosive general (No Measure)

400m run or row

2 min deadbug alt positions (lead by coach)

2 rounds

10 jumping squats

10 flor sweeps

:20 bar hang

S1: S1- Heavy power cleans (Weight)

16 min EMOM

Min 0-4 warm up

Min 4:10 reps

Min 6: 3 reps 70%

Min 8: 3 reps 70%

Min 10: 3 reps 70%

Min 12: 3 reps 70%

Min 14: 9 reps 70%

Based on max squat clean.

S2: Sport – DBOHS,Ballsitup,Russiankbs (Time)

3 rounds

10 DB single arm OHS 40/20

20 med ball sit ups 14/10

30 Russian KB swings 53/35 (heavy)

200m run or row

RX+: 50/30, 14/10, 70/44

RX: as written

SP: 30/15, 10/4, 44/18

L1: L1 – 16min gluten,lunge,mtclimb,slam (No Measure)

16 min EMOM

Min 1: 7 reps of each on each side Gluten Free (Fire hydrant, donkey kick, hook lift)

Min 2: 24 lunge + leg lift (knee)

Min 3: 80 mountain climbers

Min 4: 30 GHD ball twists

JUST MOVE: Half reps

L2: Life – 20 min 3 wods (Time)

20-15 reps for time of:

GHD Sit-up

Calories, Rower

—–then—–

30-25 reps for time of:

Thruster PVC

Russian KB swings 26/18lbs

—–then—-

2 Rounds for time of:

400m run or row

20 knee Push-ups

20 Overhead Squats PVC

RX: as written

SP: every 5 minutes rest 1 min

JUST MOVE: half reps

23 min cap

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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