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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Body/Hip (No Measure)

2 Min Row (:30 sprint/:30 Recovery Pace)

2 Rounds

10 Banded Good Mornings

1 Round of Banded Delt

(https://www.youtube.com/watch?v=HjfxvSfpSyo)

SPORT

S1: Log (1RM)

16 min EMOM

Focus: Keep arms bent and roll up chest

Stay hollow on HS hold

0-4 warm up/ technique

4 min: 3 log clean and press

5 min: :20 second HS hold belly facing

6 min: 6 Double KB front squat

7 min: 3 log clean and press

8 min: :20 second HS hold belly facing

9 min: 6 Double KB front squat

10 min: 1 log clean and press

11 min: :20 second HS hold belly facing

12 min: 6 Double KB front squat

13 min: 1 log clean and press

14 min: :20 second HS hold belly facing

15 min: 6 Double KB front squat

Work up to something heavy. Teams of 3 on different minutes because we have 3 logs

S2: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
RX+ as written

RX: 18,14,10 C2B, 95/65

SP: 27, 21, 15 chin over 95/65

All snatches are squat snatches.

LIFE

L1: L1 – 16 min EMOM (No Measure)

16 min EMOM

1 min: 8/6 arm only assault bike

2 min: 20 Med ball sit ups (touch ball in front)

3 min: 30 no squat WB

4 min: 20 bear hug med ball squats

6 week CHALLENGE: 6,12,20,10

L2: Life – bent row, split squat,up down c&J, fondus (Time)

4 rounds

20 DB bent over row 20/10

20 Split squats (leg on bench)

10 up down DB clean and jerk

30 jane fondas

6 week CHALLENGE: 3 rounds 10-5lbs

AUX: AUX – banded shoulder (No Measure)

3 min banded shoulder stretch