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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1-Technique Tuesday Pull ups (No Measure)

16 min EMOM

Min 0-4 hollow positions on and off the bar

Min 4-8: TTB work

Min 8-12: pull up

Min 12-16: complexs, muscle ups, butterfly etc

S2: sport – Reg event 6 (Time)

30/25 cal bike

20 burpee box jump overs 24/20

10 power cleans

RX+: 205/135 30/24

RX: 155/95

SP: 95/45

L1: L1-GHD, back ext (No Measure)

16 min EMOM

Must come back downstairs after GHD

Min 1: 30 back extensions on GHD (stay hollow)

Min 2: 50 clock jumps on 25lbs plates.

Min 3: :30 Donkey kick hold (don’t arch back)

Min 4: :60 row

JUST MOVE: 20 superman ext not upstairs

L2: LIFE-50-50 (Time)

3 rounds

50 weighted jumping jax (5/2.5)

40 high knees

30 box step ups (20/16)

20 cal row

30 grasshoppers

40 DB bent over row 30/15lbs

50 banded jane fonda’s

RX: as written

SP: 20/10lbs

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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