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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

S1: S1 – Squat clean thruster (Weight)

16 min EMOM

Min 0-4: technique

Min 4: 5 reps

Min 6: 3 reps

Min 8: 3 reps

Min 10: 3 reps

Min 12: 3 reps

Min 14: 1 rep

Work up to a max

Between sets do 10 hallow rocks

S2: Sport – shoulder chin DU (Time)

20,15,10,5 reps

Shoulder to OH (add weight after each round)

Pull ups chin over

50 DU

RX+:C2B 95/65 (add 30/20lbs)

RX: 95/65lbs, (Add 20/10lbs)

SP: 75/45, (add 10/5lbs)

sub ring rows

sub 3 for 1 single unders

L1: L1 – 16 min EMOM Dbpunch,hugsquat,row,shoulder hold (No Measure)

16 min EMOM

Min 1: 60 Dumbbell Uppercut Punches 20/10

Min 2: 25 Hugging Squats w/Med Ball 20/14

Min 3: 18/12 Cal Row

Min 4: :45 90 deg shoulder DB hold

RX: as written

SP: 10/5lbs, 12/8 cal

JUST MOVE 1/2 reps

L2: Life – 5rnds,DBsntach,pushup,DBsquat run (Time)

5 rounds

10 push ups

15 DB snatch

20 DB squats (one DB in goblet position)

400m run or row

RX: 30/20lbs

SP: 20/10lbs

JUST MOVE: Every 3 min rest 1 min

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

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