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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – RDL + thrusters (Weight)

15 min EMOM

Min 0-5 Technique

Min 6-10 8 Stiff Leg Deadlift

(push butt back and keep knees

“”soft,”” not locked. Use a weight

that is challenging by reps 7-8 but

NOT to failure.

Min 11-15 EMOM 12-15 thrusters unbroken. Choose weight

Score = thruster weight

S2: Sport – Pull up many (Time)

For Time:

9 Snatch (155/105)

300m row

42 Pull-ups

7 Snatch

300m row

30 Pull-ups

5 Snatch

300m row

18 Pull-ups

RX+: as written

RX: 115/65lbs

SP: 75/45lbs

USe band if needed

L1: L1 – Glute Heaven (No Measure)

16 min EMOM

Min 1: 80 banded pulsing (small movements) jane fondas

MIn 2: 30 banded half squat + jump (keep legs out at top of jump)

Min 3: 20 KB Thrusters (10 Each Arm) 26/18lbs

Min 4: 40 Lateral Side to Side Lunges

RX:as written

SP: 18/10lbs

JUST MOVE: half reps

L2: Life – air squat life (Time)

10 Rounds:

10 Air Squats

10 Push-ups

10 Lunges

10 Sit-ups

RX: as written

JUST MOVE: 6 rounds and reps

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

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