Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Warm-up
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S1: Log Press (1×6)
Log Strict Press
Work up to a 6 rep max for the day
*If the empty log is too heavy, push press.
16 min EMOM
min 0-4: warm up
Even Minutes (4,6,8,10,12,14): 6 presses
Odd Minutes (5,7,9,11,13,15): 0:15 hollow hold
S2: Sport – 12min EMOM,hps,OHS,burpbj (Weight)
12 minute EMOM:
min 1: 15 hang power snatches
min 2: 10 OHS
min 3: 5 burpee box jumps (24/20)
*Score = weight of barbell
LIFE
L1: L1 – ass,highknees,kbs,russiantwist (No Measure)
20 min EMOM:
min 1: arm only assault 8/6 cals
min 2: 60 high knees
min 3: 15 KB swings
min 4: 25 russian twists with KB
L2: Life – 16min AMRAP DBS,Situp,Ringrow,run (Time)
16 min AMRAP:
20 squats with DB (20/10)
15 situps
10 ring row
Every 3 minutes you must run 200m. Score = Total Reps
If you don’t finish the round before you go run, you pick up counting where you left off.
Aux WOD
AUX: aux-sleeper (No Measure)
3 min sleeper stretch both ways
https://www.youtube.com/watch?v=HU6bdtdDess
Kids Strength/Skill
Rope Climbs
K2: Metcon (Time)
3 rounds:
2 Field sprints (down and back)
15 Jump Squats
25 Sit-ups
K1
Max climbs in 1 minute x 6
Work up progres-sion from box