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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 – squat clean (Weight)

16 min EMOM Squat Clean + Front Squat

Focus: Catching with arms up and bar back on shoulders so squat can be easier.

Min 0-4 Technique

Min 4: 3+5

Min 6: 2 +5

Min 8: 1+5

Min 10: 1+5

Min 12: 1+5

Min 14: 1+5

Work up to a max

https://www.youtube.com/watch?v=9XgxJK-Z5gw

S2: Sport – power clean burpee (AMRAP – Rounds and Reps)

death by:

3 Power Clean

3 TTB

each minute add one rep of either movement.

score is number of rounds completed plus reps of partial.

RX+:135/95

RX: 115/75

SP: 75/35

L1: L1-20minEMOM ham curls- ari squat (No Measure)

20 min EMOM:

Min 1: 20 Supine Hamstring Curl on Med Ball 20/14lbs (heavier ball is better/easier)

Min 2: 25 Barbell thrusters 45/35

Min 3: 30 banded snow angel wings red/orange

MIn 4: 60 sec row

SP: 35/15lbs

JUST MOVE: 1/2 reps SP weight

Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8

L2: Life – single under,arm circ,bj,vups,skirow (Time)

800m run or row

100 beaded jump rope

80 plate arm circles 5/2.5

60 box jumps/ step ups 20/16

40 v ups

20 cal ski rower or arm only assault bike

50 beaded jump rope

40 plate arm circles 5/2.5

30 box jumps/ step ups

20 v ups

10 cal ski rower or arm only assault bike

JUST MOVE: 1/2 reps

*23 min cap

AUX: AUX – runners lunge (No Measure)

2 min runners lunge

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