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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: 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 – The hunt no barbell (AMRAP – Reps)

Assault wod “The Hunt” 16 min AMRAP

4 rounds

10 TTB

15 KB Sumo Deadlift High pull (sub bicep curl if needed)

15 DB Shoulder to OH

10 burpees

Remainder of 16 min cal on Assault Bike.

RX+50/30, 70/53

RX 40/20, 53/35

SP 30/15, 35/18lbs

score = calories

Stagger starts by 4 min with most seasoned athletes in first heat.

If subbing row divide calories in half.

L1: L1 – 16 min EMOM side plank single leg (No Measure)

16 min EMOM

1 Min: :25/:25 Side Plank each side

2 Min: 50 single leg no squat wb 14/10lbs

3 Min: 30 plate wood choppers 25/15lbs

4 Min: 40 stick jumps over ll

RX: as written

SP: 15/10lbs 10/4lbs

JUST MOVE: half reps

L2: Life – 20 minAMRAP lunge,wb,vup,manmake (Time)

20 min AMRAP

200m run

20 jumping lunges

15 wall balls 14/10lbs

10 v ups

5 man makers 20/10lbs (PLEASE SQUAT)

RX: as written

SP: 15/5lbs

JUST MOVE: SP weight every 4 min rest 1 min

AUX: AUX – core mobility (No Measure)

3 x 15rep lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

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