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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – general + core (No Measure)

400m run

2 rounds

20 arm swings side + up and down

15 air squats

Coaches lead core. Everyone does together at the same time.

2 rounds

40 crunches

12 russian sit ups 18/10lbs

1 min plank

S1: S1 – Squat clean and jerk (Weight)

16 min EMOM

Min 0-4: technique

Min 4: 5 reps

Min 6: 3 reps

Min 8: 3 reps

Min 10: 3 reps

Min 12: 3 reps

Min 14: 1 rep

Work up to a max

Between sets do 10 hollow rocks

S2: Sport – Shoulder stuff + running (Time)

21-15-9

Front squats

200m run or row

Shoulder to overhead

200m run or row

RX+:135/95

RX: 95/65

SP: 65/35

L1: L1 – 1st day challenge (No Measure)

16 min EMOM

Min 1: 40 Russian Kettlebell Swings 35/26lbs

Min 2: 12-20 burpees

Min 3: 15/10 cal row

Min 4: 60 bicycle crunches

RX: as written

SP: 26/10lbs

JUST MOVE: half reps

L2: Life – KBS,Ass,PU,Row (Time)

4 Rounds:

10 med ball lunges 20/14lbs

25 Russian KB swings 35/26

20/15 cals on assault bike

20 ball slams 20/14

200m run or row

RX: as written

SP: 26/10lbs

JUST MOVE: 2 rounds

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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