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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General B (No Measure)

750m row @ moderate pace, then:

3 rounds

7 empty barbell thruster

5 spiderman lunge per leg

5 nice and easy burpees

SPORT

S1: Bench Press (20RM)

14 min EMOM

Focus: Big inhale before you pick up the bar.

0-4 min: Technique warm up

4 min: 5 reps 60%

6 min: 1 rep 80%

7 min: 1 rep 85%

8 min: 1 rep 85%+

9 min; 1 rep 85%+

10 min: 1 rep 85%+

—-Rest 2 minutes—-

13 min: 20 rep max

20RM is usually in the 60-72% range of max

S2: Sport-2 rounds v ups, DU, DL,PU (Time)

2 rounds (just this first part. second part is done once.)

25 v ups

100 double unders

—–Rest 1 minute

30 hand release push ups

25 deadlift 275/185

RX+ 335/205

RX as written

SP 205/115

LIFE

L1: L1-14 min EMOM ski erg (No Measure)

14 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

6 WK Challenge: 150,6,3,20

Stagger starts since there are only 2 ski ergs.

L2: Life-15min? (Time)

2 rounds for time

25 v ups

300 single unders

then

50 hip touches

40 box step ups

30 cal assault

20 DB hang snatch 30/15

10 DB burpees (hold to dumbbells come to the top of the deadlift for the end of the burpee)

6 wk Challenge: Take 10 reps off each movement. 10lbs

aux- walk plus pigeon (No Measure)

4 min assault bike or walk cool down

2 min Pigeon stretch each side

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