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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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warm up – Coaches choice game (No Measure)

coaches choice 6 minutes + 5 min game.

S1: S1- Split Jerk 1 RM (Weight)

16 min EMOM

Min 0-4: warm up technique

Min 4: 15 reps

Min 6: 10 reps

Min 8: 5 reps

Min 10: 2 reps

Min 12: 1RM

Min 14: 1RM

New to Jerks? 6 sets of 5-8 reps at moderate to light load

S2: Sport – power clean burpee (AMRAP – Rounds and Reps)

death by:

3 Power Clean

3 TTB

each minute add one rep of either movement.

score is number of rounds completed plus reps of partial.

RX+:135/95

RX: 115/75

SP: 75/35

L1: L1 – 16 min medball (No Measure)

16 min EMOM

Min 1: 8/6 leg only assault bike holding med ball at chest

Min 2: 20 Med ball sit ups (touch ball in front) 14/10lbs

Min 3: 30 donkey kicks

Min 4: 20 DB curtsy lunges 10/5lbs

RX: as written

SP: 10/4

JUST MOVE: 60 sec bike + half the reps

L2: Life – row,punch,superman,hollow,ohs (Time)

5 rounds

200m run/row

50 DB uppercut punches punches 20/10lbs

20 superman

20 hollow rocks

20 Front Squats with DB’s

RX: as written

SP: 15/5lbs

JUST MOVE: 3 rounds

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