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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1: S1 – pull up + HS hold (No Measure)

15 min EMOM

5 rounds

Min 1: 5 banded pull ups with 5 sec negative

Min 2: 30 banded facepulls. shoulders back the whole time

Min 3: 15 belly snow angles (lie on belly hold plates and make a snow angle with arms) up and down = 1

S2: Sport – Steph’s 28th brithday (Time)

28 DB snatches 50/30

10 Front squats 95/65

28 DB single arm Overhead lunge

10 Front squats 95/65

28 Toe to bar

10 Front squats 95/65

28 GHD sit ups

10 Front squats 95/65

28 box jumps 24/20″

10 Front squats 95/65

RX+: 115/80lbs 70/50lbs

RX: as written

SP: 75/35lbs, 30/15lbs 20/16″

L1: L1-16min linetouch,russainsitup,singlelegjump,curlpress (No Measure)

16 min EMOM

Min 1: 30 Single leg clock touches (stand on one leg reach with hand and touch ground at 9,12 and 3 o’clock. 30 touches total) STAND TALL AFTER EACH TOUCH.

Min 2: 20 Russian sit ups w/DB 20/10lbs

Min 3: 80 single leg line jumps (jump over a crack in the mats 80 times)

Min 4: 20 bicep curl into a shoulder press 20/10lbs

RX: as written

SP: 15/5lbs

JUST MOVE: SP weight 1/2 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 – V-ups Russian (No Measure)

5min EMOM:

5 V-ups + 10 Russian Twists

(Weighted?)

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