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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – DB Lunge + pull ups (Weight)

16 min EMOM

Min 0-2: warm up

Min 2: 8 DB step ups

Min 3: 3-5 pull up or MU

Min 4: 8 DB step ups

Min 5: 3-5 pull up or MU

Min 6: 8 DB step ups

Min 7: 3-5 pull up or MU

Min 8: 8 DB step ups

Min 9: 3-5 pull up or MU

Min 10: 8 DB step ups

Min 11: 3-5 pull up or MU

Min 12: 8 DB step ups

Min 14: 8 DB step ups

If you don’t have Pull ups work on Kip during odd minutes.

S2: Sport – Clean burpee (Weight)

15 min EMOM

1 Squat Clean

3 Burpees

Score = weight used

L1: L1 – Rowfast,row,ass,wallsit (No Measure)

16 min EMOM

Min 1: 1 min row 70 (strokes per minute arms only)

Min 2: 14/10 cal row

Min 3: 10/8 cal assault single arm single leg (right arm left leg or left arm right leg)

Min 4: 1 min wall sit

JUST MOVE: Half Reps/time

L2: Life – WB,row,slam (Time)

40-30-20

Split stance WB

ring rows

Between rounds 1 min double OH DB hold 30/15lbs + 400m run

RX: as written

SP: 14/6lbs, 20/10lbs

JUST MOVE: SP weight 1/2 reps

20 min cap

AUX: AUX – core mobility (No Measure)

3 x 15rep lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

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