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Project Rise Fitness Denver, Project Rise Fitness Stapleton – 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 complex (Weight)

16 min EMOM (Power snatch + Hang snatch + snatch) Must be touch and go.

0-6 min technique

Min 6: 3+3+3

Min 8: 2 +1+1

Min 10: 1+1+1

Min 12: 1+1+1

Min 14: 1+1+1

S2: Sport – Death by TTB PC,air squat (Time)

Death by (Start at written reps)

Min 1: 7 Toe to bar

Min 2: 14 Air squat (add 2 reps each time)

Min 3: 4 Power clean 165/105

RX+: 205/125

RX: as written

SP: 115/65

6 week: 65/35lbs

L1: L1 – ass,highknee,kbs,twist (No Measure)

16 min EMOM:

min 1: arm only assault 8/6 cals

min 2: 100 high knees

min 3: 30 banded delt raise (band at feet) red/orange

min 4: 25 russian twists with KB 26/18

RX: as Written

SP: 18/10lbs

JUST MOVE: Half Reps

L2: Life – 10 rounds burp, g2OH, core (Time)

10 Rounds

5 Burpees

10 Ground 2 Overhead w/Plate 25/15lbs

200m run or row

RX: as written

SP: 15/10lbs

JUST MOVE; Half reps

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

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