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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1 – Coaches choice Strength (Weight)

16 min of something…

S2: Sport – Grip city (Time)

3 rounds

20 hang snatch 95/65

20 thrusters

2 min DL hold with DB 70/40

400m run or row

RX+: 115/75 100/50

RX as written

SP: 75/35, 50/30

21 min cap

CHANGE: added run

L1: L1-17 EMOM (No Measure)

17 min EMOM

min 1: 80 flutter kicks

min 2: 12/8 assault bike

min 3: 10 per side half turkish get up with DB 20/10lbs. slow and controlled for core

15-17 min: 15 reps each leg each position Gluten Free. 3 positions

– dog peeing on fire hydrant

– poke leg back straight back

– create hook in leg and move upward.

JUST MOVE: half reps + 1 min row slow.

L2: Life – row,line jump,fonda,KBS (Time)

5 rounds

200 run or 10/7 cal bike (no row)

30 skier line jumps

30 banded half squats.

20 Russian KB swings 35/26

:30 stand on one foot, eyes closed, hands out to side, leg up (helps with proprioception)

RX: as written

SP: 35/18

JUST MOVE: 3 rounds

AUX : Aux – ankle/knee (No Measure)

90 seconds on each leg

https://youtu.be/aLj_VkfQzJI?t=1m32s

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