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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 – Jerk work (Weight)

16 min EMOM

Min 0-2 Warm up

Min 3-6 EMOM 8 jerk dips empty bar. Back and heels on wall

Min 7-16 EMOM 2+1 Jerk dips + Push Jerk. slowly progress to 80% focus on being upright

S2: Sport – WB and clean and jerk (Time)

For Time:

27-21-15-9

Wallball (20-14)

Clean & Jerk (95/65)

RX+: 115/75lbs

RX: As written

SP: 75/45lbs

L1: L1 – ass,highknees,kbs,russiantwist (No Measure)

20 min EMOM:

min 1: arm only assault 8/6 cals

min 2: 100 high knees

min 3: 20 KB swings 35/26lbs

min 4: 20 lunge with knee lift

RX: as written

SP: 26/10lbs

JUST MOVE: half reps

L2: Life – row ghd, stairs (Time)

1000m row (every 200m do 10 GHD sit ups)

15 stair climbs (every 5 do 15 air squats)

RX: as written

SP: 800 row, 10 stairs

JUST MOVE:1000m row + 20 sit ups + 20 squats

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

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