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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up F (No Measure)

2 rounds

10 Calorie Assault Bike @ 80%

5 Push Press + 5 Push Jerk w/ Empty Barbell

5 Dive Bomber Push Ups

10 Ab Mat Sit Ups

S1: Power Snatch (1 rm)

16 min EMOM

Min 0-6: warm up

Min 6: 5 power snatches

Min 8: 5 power snatches

Min 10: 3 power snatches

Min 12: 2 power snatches

Min 14: 1 power snatches

Between sets do 5 Snatch Pulls (with shrug from ground)

S2: Sport – 12min EMOM,hps,OHS,burpbj (Weight)

12 minute EMOM:

min 1: 8 hang power snatches

min 2: 10 OHS (sub 2x’s front squats if shoulder issues)

min 3: 5 burpee box jumps (24/20)

*Score = weight of barbell

L1: L1-16min EMOM (No Measure)

16 min EMOM (4 rounds)

1 min: 20 total sliding side lunge

2 min: 10/8 leg only assault

3 min: 50 bicycle crunches

4 min: 25 goblet squats 35/18lbs

RX: as written

SP: 26/10lbs

https://www.youtube.com/watch?v=yjhGyN2tZcU

L2: Life 1000 row buy in 20 min (Time)

1000 row

—-Then—-

4 Rounds

15 Ring Rows

15 Wall Balls 14/10lbs

15 V up

—-Then—-

1000 row

RX:as Written

SP: 10/4lbs

*20 Min Cap

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

Kids Warm Up Game

K1: Warm-up (No Measure)

Dragon Tails

Kids Strength/Skill

K2: Handstand Push ups/Wall Walks (5×5)

Type the details of the gymnastics

Kids WOD

K3: Metcon (Time)

10-8-6-4-2

Man/Woman Makers

Hanging knee tucks

Rx+ 10# DB

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