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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Squat + general + Sport (No Measure)

400m run or 500 row

2 rounds

10 barbell Front squats

10 floor sweeps

10 scap pull ups

5 push ups

S1: S1 – clean and Jerk (Weight)

16 min EMOM

Min 0-4 technique

Min 6: 5 reps

Min 8: 3 reps

Min 10: 1 rep

Min 12: 1 rep

Min 14: 1 rep

Work up to a max

https://youtu.be/YuV2kAQjA3g?t=1m3s

S2: Sport – pull up,row farmer walk (Time)

50 pull ups

30/25 cal row

—-Rest 4 minutes—

400m farmers carry 40/30lbs

(every time you break you must complete

your 400m run then go back to where you left the DB’s)

——–DUMBBELLS ARE NOT MEANT TO BE DROPPED——–

If DB’s are dropped you will owe an 800m run at the end of the workout.

RX+: 12 muscle ups, 2×70’s/(1×40+1x70lbs)

RX: as written

SP: 30 banded pull ups + 20 kips, 30/20lbs

6 week challenge: 40 ring rows, 20/15lbs

20 min cap

L1: L1 – DBS,GHD,Row,Halfsquat (No Measure)

16 min EMOM

Min 1: 24 DB snatch 20/10lbs

Min 2: 15-20 GHD’s

Min 3: 20/15 cal row

Min 4: 40 half squats (90 deg up 3 inches)

6 week challenge (New challengers only)

Min 1: 15 reps SIngle arm DB snatch 10lbs/5lbs

Min 2: 15 reps knee tucks while lying on back

Min 3: 12 men/10 women calories on rower

Min 4: 30 half squats (90 deg up 3 inches) Use pole to help stay upright.

L2: life-chipper up (Time)

For Time:

30 jumping lunges

40 DB delt raises 20/10lbs

50 sit ups

60 stick jumps

70 mountain climbers

80 no squat wallballs 14/10lbs

70 mountain climbers

60 stick jumps

50 sit ups

40 DB delt raises

30 jumping lunges

RX: as written

SP: 15/5lbs, 10/5lbs

AUX: AUX – 1 mile run or core (Time)

1 mile run

—-OR—–

6 min plank

Kids WOD

K1: Metcon (Time)

4 Rounds For Time

100 m Run or Row

10 Burpees

10 KB Swings

10 Wall Shots