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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: Banded Bench Press (5rm)

16 min EMOM

Focus: speed on the way up. (Men= blue women = red bands)

0-4 min warm up + set up

4 min: 5 reps 40%

6 min: 5 reps 40%

8 min: 5 reps 40%

10 min: 5 reps 40%

——-11-12 min Rests 2 min

13 min: 20 DB bro shoulder press (only go halfway up. Go light)

14 min: 20 DB bro Press

15 min: 20 DB bro Press

16 min: 20 DB bro press

Use 70 or 100lbs DB to anchor the bands. Middle of band goes over the bar.

https://www.youtube.com/watch?v=5_02z0HO_jI (watch at 1:50)

S2: Sport-50/30×3 (Time)

50 WB 20/14

30 pull up

50 KB swing 44/26

30 push ups

50 DU

5 rope climbs

RX+: 53/35 Chest to bar

R:X as written

SP: 14/6, 35/18, Banded strict pull up

LIFE

L1: L1-singles (No Measure)

16 min EMOM

1 min: 30 Single leg clock touches (stand on one leg reach with hand and touch ground at 9,12 and 3 o’clock. 30 touches total)

2 min: 60 single leg line jumps (jump over a crack in the mats 60 times)

3 min: 20 single leg box jumps (choose height)

4 min: 30 DB punches

L2: Life-10’s med ball (Time)

10 rounds

6 Med ball clean

6 self wall balls (throw to yourself)

6 Med ball push ups

6 russian twist with bed ball

RX 20/14

SP 14/10

AUX: aux-sleeper (No Measure)

3 min sleeper stretch both ways

https://www.youtube.com/watch?v=HU6bdtdDess