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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up D (No Measure)

400 meter run, then:

3 rounds

30 alt toe touch seated

7 muscle cleans with empty barbell

15 scap pull up

S1: S1 – Deadlift (Weight)

16 min EMOM

Min 0-4: warm up

Min 4: 10 at 50%

Min 6: 5 at 75%

Min 8: 5 at 75%

Min 10: 5 at 75%

Min 12: 5 at 75%

Between sets do 10 hollow rocks

S2: Sport – burpee penalty (Weight)

By the 4 min you must complete

400m run

20 box jumps 24/20″

10 power cleans

(If you don’t complete you have to do 100 burpees)

By the 8 min you must complete

400m run

20 box jumps 24/20″

10 power cleans

(If you don’t complete you have to do 75 burpees)

By the 12 min you must complete

400m run

20 box jumps 24/20″

10 power cleans

(If you don’t complete you have to do 50 burpees)

By the 16 min you must complete

400m run

20 box jumps 24/20″

10 power cleans

(If you don’t complete you have to do 25 burpees)

After each 4 minutes you will add weight to your PC. If you don’t complete in the time cap you must do the burpees and cannot continue on to the the other rounds.

RX+: add 30/20lbs

RX: add 20/15lbs

SP: add 10/5lbs

Score is the weight you start with.

If you don’t want to do the burpees choose a light weight :)

L1: L1- 16 min (No Measure)

16 min EMOM

Min 1: 20 trainer bar ohs EYES MUST BE CLOSED

Min 2: 30 single leg KB deadlift 35/18lbs (Hold bell in opposite hand as leg planted)

Min 3: 80 DB punches (squeeze core) 10/5

Min: 4: 1 min row 80+ strokes a minute ARMS ONLY.

RX: As written

SP: 26/10lbs, 5/2.5lbs

JUST MOVE: SP weight 1/2 reps

L2: Life – single under,arm circ,bj,vups,skirow (Time)

800m run or row

100 beaded jump rope

80 plate arm circles 5/2.5

60 box jumps/ step ups 20/16

40 v ups

20 cal ski rower or arm only assault bike

50 beaded jump rope

40 plate arm circles 5/2.5

30 box jumps/ step ups

20 v ups

10 cal ski rower or arm only assault bike

JUST MOVE: 1/2 reps

*23 min cap

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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