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Project Rise Fitness Stapleton, Project Rise Fitness Denver – 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: Hang Snatch (2+1 rm)

16 min EMOM

2+1 hang snatch + snatch

Min 0-6: technique

Min 6: 3+2 reps

Min 8: 3+2 reps

Min 10: 2+1 reps

Min 12: 2+1 reps

Min 14: 2+1 reps

S2: Sport- 12min 3x4min (AMRAP – Reps)

12 min running clock:

Start:

500m row

AMRAP doubleunders

at 4:00,

4 min AMRAP

5 burpees

10 DL

5 Shoulder to OH (STOH)

at 8:00,

4 min AMRAP

10 power cleans

5 V-ups

RX+ 135/95

Rx: 95/65

SP: 75/45

L1: L1-16min EMOM sliding lunge leg only (No Measure)

16 min EMOM (4 rounds)

min 1: 20 total sliding side lunge

min 2: 10/8 leg only assault

min 3: 50 bicycle crunches

min 4: 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 – pull up (No Measure)

4×10 banded pull up with a 4 second negative

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Bench Press (Work up to a good wt to do a final set of 3)

Kids WOD

K3: Kids Benchmark 1 (Time)

Kids Benchmark 1

For time:

500 row 10 and older 250 under 10

Then

3 rounds 25 squats

20 sits ups

10 push ups