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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: S1 – Power snatch max (Weight)

16 min EMOM

Min 0-6: technique

Min 6: 5 rep

Min 8: 2 rep

Min 10: 1 rep

Min 12: 1 rep

Min 14: 1 rep

Between sets do a :20-30 sec bar hang.

S2: Sport – Satan’s Cycle (Time)

10 rounds

5- Deadlifts 185/105

7-V-ups

10/8 cal on Assault Bikes

RX+: 225/135

RX: as written

SP: 135/65 8/6 cal

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

L1: L1-16min climbers,skierlinejump,DBDL,ski rower (No Measure)

16 min EMOM:

min 1: 80 mountain climbers

min 2: 24 KB half turkish get up (hand plant to press position all on knee) 26/18

min 3: 25 Double DB Deadlift 30/15lbs

min 4: 60 Lateral plate arm circles 5/2.5lbs

RX:as written

SP: 20/10lbs

6 week: SP

L2: Life hip outs (Time)

4 rounds

30 jumping lunges

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

20 hip outs

30 Wallballs 14/10

200m run

RX: As Written

SP: 15/5, 10/6

https://www.youtube.com/watch?v=mPdyInIsp80 Watch at 38 seconds

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