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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1: Overhead Squat (20,10,5,5,5,5 )

Every 2 minutes do a set.

Sub Box OHS if light enough.

If you did not max on Monday please do a max BS.

S2: Sport – Power snatch BJ (Time)

3 rounds

250m Row

14 Power Snatch (95/65)

12 Bar Over Burpees

10 Box Jumps (24/20)

250m Row

Rest 1:00

RX+: 115/75lbs

RX: as written

SP: 75/35lbs

L1: L1 – 3 rounds (No Measure)

3 rounds 5 minutes to ocmplete each round

200m row

21 Single DB Sit-ups 10/5lbs

18 lunges

15 Supermans

12 Goblet Lunges 18/10lbs

9 DB Bicep Curls 10/5

6 DB Press

3 Burpees

1 min rest

JUST MOVE: 2 rounds

L2: L1 – “Pyramid: (Time)

1:00 Plank

100 Air Squats

1:00 Plank

80 Flutter Kicks

1:00 Plank

60 Hip Taps

1:00 Plank

40 Jumping Jacks

1:00 Plank

20 Up Downs

1:00 Plank

40 Jumping Jacks

1:00 Plank

60 Hip Taps

1:00 Plank

80 Flutter Kicks

1:00 Plank

100 Air Squats

1:00 Plank

RX: as written

SP: 50 air squats

JUST MOVE: 30 sec plank + 50 air squats

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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