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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – explosive general (No Measure)

400m run or row

2 min deadbug alt positions (lead by coach)

2 rounds

10 jumping squats

10 flor sweeps

:20 bar hang

S1: S1 – Back squat Love (Weight)

16 min EMOM

0-5 min warm up/technique

Min 5: 6 reps 80-85%

Min 8: 6 reps 80-85%

Min 12: 6 reps 80-85%

Min 15: 6 reps 80-85%

6 week challenge 8 reps empty bar every 2 minutes for 5 rounds

S2: Sport – 12min EMOM,hps,OHS,burpbj (Weight)

12 minute EMOM:

min 1: 8 hang power snatches

min 2: 10 OHS (sub 2x’s front squats if shoulder issues)

min 3: 5 burpee box jumps (24/20)

*Score = weight of barbell

L1: L1 – burp,grass,gob,russi, ski (No Measure)

16 min EMOM 4 Rounds)

Min 1: 50 Grasshoppers

Min 2: 10 Burpee Ball Slams 40/15lbs

Min 3: 30 KB Russian Twists 26/18lbs

Min 4: :60 ski erg or arm only assault bike

RX: as written

SP: 18/10lbs, 20/10lbs

JUST MOVE: SP weight half reps

L2: 20 min Life 10’s (Time)

20 min AMRAP

10 KB swings 35/26lbs

10 KB side lunge 35/26

10 push ups

10 up downs

200m run

RX: As written

SP: 26/18

JUST MOVE: SP weight Every 4 min rest 1 min

Score = rounds as minute reps as seconds

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

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