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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Bench (No Measure)

2 min Row or ski erg

2 rounds

6 push ups

10 scap pull ups

10 arm swings

6 lunge and twist

SPORT

S1 : Behind The Neck Jerk (1RM)

14 min EMOM

Focus:

0-3 Min: Warm up/ technique

Min 3: 5 jerks at 65%

Min 4: 5 jerks at 75%

Min 6: 3 jerks at 85%

Min 8: 1 at 90%

Min 10: 1 at 95%

Min 12: 1 at 100%

Min 14: Find 1RM jerk (1 @ 100+%)

All jerks are from behind the neck instead of in the front rack position.

S2: Elizabeth PRF (Time)

“Elizabeth”

21-15-9

Power Clean

Dips

Rx+: 135/95, Ring Dips

Rx: 95/65, Banded Ring Dips

Sp: 75/45, Tricep Dips on Box

LIFE

L1: 15 min EMOM abs, arms and thighs (No Measure)

15 min EMOM:

Min 1: 20 plate to crunch (orange plates)

Min 2: 15 ring rows

Min 3: 20 plie squats

plie squats: https://www.youtube.com/watch?v=yNKVK2axeNI

6 week challenge: 15, 10, 15

L2: Metcon (Time)

6 rounds:

20 up downs

20 no squat wall balls

15 sit ups

15 stick jumps

10 3-second pulsing lunges (alternate sides, 10 total)

10 cals on assault bike

25 min time cap

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

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