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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: S1 – Snatch DL + Power snatch (Weight)

16 min EMOM

Focus: Keep chest lifted and lats pressing in on Deadlift

Min 0-8: technique work

Min 8: 5 snatch DL + 3 Power snatch

Min 10: 5 snatch DL + 2 Power snatch

Min 12: 3 snatch DL + 2 Power snatch

Min 14: 3 snatch DL + 1 Power

S2: Sport – lunge ttb row (Time)

3 Rounds for time of:

10 Front Rack Lunge 155/105lbs

15 Toes-to-bar

200m row

Rx+:as written

RX: 115/75,

SP: 75/45,

L1: L1-16 min EMOM push up knee tuck, mountain climbers (No Measure)

16 in EMOM

Min 1: 10 Push up + knee tuck (one each leg per push up)

Min 2: 80 mountain climbers

Min 3: 10/7 assault bike (arm only)

Min 4: 80 flutter kicks

L2: Life – lungerussian,plate turn,hipouts (Time)

5 rounds

10 lunge + med ball twist (2 twist per lunge) 20/14

30 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15

20 up downs

30 bicycle crunches

RX: as written

SP: 14/10, 15/10lbs

6 WK Challenge: 4 rounds

20 min cap

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

Kids Strength/Skill

K1: Double-Unders

Kids WOD

K2: Kids Row and 20 rep (Time)

100 Meter Row

20 Kb Deadlifts

100 Meter Row

20 Push Ups

100 Meter Row

20 air squats

100 Meter Row

20 Burpees