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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – barbell (No Measure)

400m run or row

3 rounds (with an empty bar)

10 Deadlifts

10 Front squat

10 push press

10 lunge + twist (without bar)

S1: S1 – snatch + pull ups (Time)

16 min EMOM

Min 0-10: snatch technique work (power position hang position floor) barbell warm up. Empty bar coach lead.

Min 10-16: Choose one for time:

30 Strict pull ups

50 Strict pull ups

80 kipping pull ups

S2: Sport – short chipper (Time)

40 Pull-ups

30 Clean & Jerks 115/80

20 Bar-facing Burpees

10 thrusters

RX+: as written

RX: 95/65, 115/75

Sp: 75/45lbs

L1: L1- 16 min (No Measure)

16 min EMOM

Min 1: 20 trainer bar ohs EYES MUST BE CLOSED

Min 2: 30 single leg KB deadlift 35/18lbs (Hold bell in opposite hand as leg planted)

Min 3: 80 DB punches (squeeze core) 10/5

Min: 4: 1 min row 80+ strokes a minute ARMS ONLY.

L2: Life – 20min AMRAP curl,medsitup,grasshopper,run, progressing (AMRAP – Rounds and Reps)

20 min AMRAP

10 bicep curls 20/10lbs

10 Med ball sit ups 20/14

10 grass hoppers

100m row

2nd round would be

20 of each + 200m row

3rd round

30 of each + 300m row

etc…

score = rounds + reps and meters of last round that was not completed

6 week challenge

15 min cap

15/5lbs DB

10/4lbs wallball

AUX: aux – 4 emom half squats (No Measure)

4 min EMOM 20 banded half air squats

Start at 90 deg go up half way