Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
S1: Sumo Deadlift (3RM)
0-3 warm up
3 min 5 reps 50%
5 min 5 reps 70%
7 min 3 reps 80%
9 min 3 rep 80%
11 min 3 rep 75%
13 min 1 rep 80-85%
15 min 3 rep 80%+
S2: 2 round heavy clean and jerk interval (Project rise fitness) (Time)
400 row
5 Clean and Jerks
400 row
4 Clean and Jerks
Rest 1 min
50 Double Unders
3 Clean and Jerks
20 ball slams 30/20
3 Clean and Jerks
50 Double Unders
RX+ 205/125
RX 165/105
SP 115/75
L1: L1-16 min EMOM ski erg (No Measure)
16 min EMOM
1 Min: 200m ski erg
2 Min: 10 clock jumps on 25lbs plate. (3,6,9,12 o’ clock)
3 Min: 5 man makers
4 Min: 30 side crunches
Stagger starts since there are only 2 ski ergs.
L2: Life – 8 rounds burp, g2OH, core (Time)
8 Rounds
6 Burpees
10 Ground 2 Overhead w/Plate 45/25
10 Russian twists W/plate
AUX: AUX – Child’s pose (No Measure)
3 min Child’s pose