Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
S1: Paused Front Squat (2 RM)
18 min EMOM (3 second hold at bottom)
min 0-4: warm up to 60%
min 4: 5 reps @ 60%
min 6: 5 reps @ 65%
min 8: 3 reps @ 70%
min 10: 2 reps @ 85%
min 12: 2 @ 85%
min 14: 2 @ 85%
min 16: 2 @ 85%
min 18: 2 @ 85%
S2: Sport – Karenish + kbpp,kbsnatch (Time)
100 wallballs (20/14)
You must hold the ball during the rests. If you drop it you owe 20 burpees. No leaning ball on the wall either. You are holding it.
Rest 3 minutes
3 rounds:
10 double KB push press
10 single arm KB snatch (alt.)
Rx+ 70/53, 20/14
Rx: 53/35, 20/14
SP: 35/18, 14/10
LIFE
L1: L1-12min +6 min (Time)
12 min EMOM:
4 rounds
min 1: 20 scissor kicks
min 2: 12 burpees
min 3: 20 lunge + kick (alt. legs) Karate style
At 12 min complete:
4 rounds
20 Jane fondas
15 hip lifts
10 fire hydrant leg lifts
L2: Life – 16 min AMRAP row,punch,superman,hollow,ohs (Time)
16 min AMRAP
150 m row
20 DB punches 20/10
20 superman
20 hollow rocks
20 PVC OHS
AUX: aux-sleeper (No Measure)
3 min sleeper stretch both ways