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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1: S1 – Bench dead, clean (Weight)

16 min to do.

7-6-5-4-3-2-1 reps:

Deadlift

Bench press

Clean

Score = Combined weight of all three.

If deadlift = 200lbs, Bench = 100lbs and clean = 100lbs score = 400lbs

Get into a group of 3 to complete using 3 bars.

S2: Sport – AMRAP DB snatch front squat (AMRAP – Rounds and Reps)

12 min AMRAP

2 DB Snatch (total)

2 DB Box Front Squat (2 DB’s)

2 Sit-ups

*increase 2 reps per round

RX+: 50/40lbs

RX: 40/30lbs

SP: 30/15lbs

Score = rounds + reps.

If you complete the 12’s but only get 10 snatches on the 14’s your score would be 12+10

L1: L1-12min +6 min (Time)

12 min EMOM: (4 rounds)

min 1: 100 scissor kicks

min 2: 10-15 burpees

min 3: 1 min row 50 strokes per minute or higher

——At 12 min complete——

4 rounds

15 hip lift

20 bicycles

25 weighted jumping jax 5/2.5

JUST MOVE:1/2 reps + light row

L2: Life – lungerussian,plate turn,hipouts (Time)

5 rounds

10 lunge + med ball twist (2 twist per lunge) 20/14

30 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15

20 up downs

30 bicycle crunches

RX: as written

SP: 14/10, 15/10lbs

JUST MOVE: 3 rounds

20 min cap

AUX: AUX – Plank Crunch (No Measure)

6min EMOM:

Odd: :30 Plank (on elbows)

Even: 20 Crunches

Warm-up (No Measure)

200 m run

–grab 10# med ball —

2 rounds:

10 wall balls

10 med ball sit ups

10 ball slams

10 Russian twists

Gymnastics

Rope climb skills

Kids WOD

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