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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1/2: Sport – Linchpin 7/31/16 (Time)

5 Rounds for time of:

15 Kettlebell Swings 70/53lbs

15 Burpees

—–rest 2 min—–

2 Rounds for time of:

800m run

60 Air Squats

30 Pull-ups

15 Power Snatch 135/85

—-rest 2 min—–

3 Rounds for time of:

15 deadlifts

20 push ups

RX+: as written Strict HSPU

RX: 95/65, 53/35lbs

SP: 65/35, 35/18lbs

L1: L1 – 16min 40 bro,stick,russian,halfsq (No Measure)

16 min EMOM (4 rounds)

1 min: 20 DB bro press (half way up shoulder press) 20/10lbs

2 min: 20 stick jumps/steps total

3 min: 20 Med ball russian twist 20/14lbs

4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down)

*add 10 reps to each movement after each round

RX:as written

SP: 15/5lbs, 14/10lbs

JUST MOVE: add 5 reps

6 Week Challenge

1 min: 30 DB bro press (half way up shoulder press) 15/5lbslbs

2 min: 20 Parallete step overs

3 min: 20 Med ball russian twist 10/4lbs

4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down) USE A POLE TO STAY UPRIGHT

L2: Life 19 min AMRAP 20’s (AMRAP – Rounds and Reps)

19 Min AMRAP

20 leg ext (Lie on back and pull knees to chest then extend them)

20 lateral box step overs 20/16″

25 ball ground to overhead 20/14lbs

250m row

GOAL: 3-4 rounds

Rx: as written

Sp: 14/10lbs

JUST MOVE: every 3 min rest 1 minute

AUX: AUX – V-ups Russian (No Measure)

5min EMOM:

5 V-ups + 10 Russian Twists

(Weighted?)

Metcon

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