Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S1: Deadlift (5rm)
15 min EMOM
Minute 0-4: Warm-Up
Minute 4: 5 Reps @ 60% – 70%
Minute 6: 5 Reps @ 70% – 75%
Minute 8: 3 Reps @ 75% – 80%
Minute 10: 2 Reps @ 80% – 85%
Minute 12: 2 Reps @ 85% – 90%
Minute 13: 5 Rep Max
S2: Sport DB snatch TTB (Time)
3 rounds
300m Row
20 DB Snatches
12 Toes 2 Bar
12 Push Ups
Rx+: 70/40
Rx: 50/30
Sp: 40/20
LIFE
L1: L1 – OHS, KB DL punch, stair (No Measure)
16 min EMOM
1 min: 20 jane fondas
2 min: 20 single leg KB deadlift
3 min: 30 DB punches (squeeze core) 20/10
4 min: 5 stair runs holding 1 DB OH 20/10
L2: Life-15min? (Time)
2 rounds for time
25 v ups
300 single unders
then
50 hip touches
40 box step ups 24/20
30 cal assault
20 DB hang snatch 30/15
10 DB burpees (hold 2 dumbbells come to the top of the deadlift for the end of the burpee)