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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

S1- Coaches choice (Weight)

16 min to do what they would like

S1: S1 – “Leg Day” (Weight)

16 min EMOM

Min 0-4: warm up

6 rounds

Even Min: 1 back squat

Odd Min: 10 body weight lunges

Score = back squat weight

S2: Sport – burp/PC reverse (Time)

3 rounds for time

10 burpees

2 power clean 175/105

—-Rest 2 minutes—-

3 rounds

2 burpees

10 power cleans 115/75

RX+: 215/125, 135/95

RX: As written

SP: 135/85, 95/55

Score= total time

L1: L1 – 16 min GHD,linetouch,side plank (No Measure)

16 min EMOM

Min 1: 10-15 GHD sit ups

Min 2: 40 total single leg clock touches 9/12/3 o’clock

Min 3: 30 side plank (hand behind head twist and touch elbow to other elbow)

Min 4: 200m run

JUST MOVE: V ups + 1/2 reps

L2: Life-10’s med ball (Time)

10 rounds

6 Med ball squat clean

6 self wall balls (throw to yourself)

6 Med ball push ups (Arm on ground, chest touches ball)

6 russian twist with med ball

200m run or row

RX 20/14

SP 14/10

JUST MOVE: 5 rounds

AUX: AUX GHR + Childs pose (No Measure)

3x 10 GHD sit up

3 min banded hip stretch

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