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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

SPORT

S1: Push Press (10)

Push Press 4×10

Focus: light weight & SPEED

Dips: stay tight and hollow through the entire movement

min 0-2 warm up

min 2: 5 @ 50%

min 4: 10 @ 60%

min 6: 2-4 5-sec neg ring dips

min 8: 10 @ 60%

min 10: 2-4 5-sec neg ring dips

min 12: 10 @ 60%

min 14: 2-4 5-sec neg ring dips

min 16: 10 @ 60 %

S2: Sport – unbroken 60 thrust (Time)

60 Thrusters for time

There’s a catch. If you don’t go unbroken (stop continuous movement) You have to do the remainder of reps left as DB clusters

RX+:115/75 50/30

Rx: 95/65 40/20

Sp: 75/35 30/15

If I do 49 thrusters and stop I then have to do 11 Db clusters to finish. If i do 60 thrusters unbroken I am done.

LIFE

L1: L1 – tabata (No Measure)

Tabata:

:20 on / :10 rest [8 rounds of each movement]

Med ball sit ups

DB Strict Press

Rowing

single leg line jumps

L2: Life – 14 min,am rap,updwn,wb,thump,stairs (AMRAP – Rounds and Reps)

14 min AMRAP

10 up downs

10 wall ball throw to yourself 14/10

5 tuck jumps

3 stair climb (stapleton 25 lunges)

AUX: aux- walk plus pigeon (No Measure)

4 min assault bike or walk cool down

2 min Pigeon stretch each side