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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 PVC Pipe Pass Throughs

10 KB Swings

LIFE

L1: Metcon (No Measure)

16 min EMOM (4 rounds)

1 min: 30 DB punches 10/5

2 min: 30 stick jumps/steps total

3 min: 20 Med ball russian twist

4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down)

L2: Life medium row (Time)

2 rounds

1000 row

30 WB’s 14/10

20 v ups

10 clock jumps on box 20/16 Step if needed (3,6,9,12)

SPORT

S1: Bench Press

15 min EMOM Bench Press

Focus:Pinch shoulder blades before you lay down.

0-4 Warm up

4 min: 20 reps 40%

6 min: 2 rep 85%

8 min: 15 reps 40%

10 min: 2 rep 85-90%

12 min: 10 reps 50%

14 min: 2 rep 85-90%

S2: Chipper deadlift (Time)

40 box jump overs 24/20

30 pull ups

20 deadlifts 275/175

10 Burpee DB clusters 40/30

RX+ sub 12 Mu for Pull up 345/205, 50/40

RX as written

SP 205/125, 30/20

Aux WOD

Core: core mobility (No Measure)

3 x 15m plate drag

2 min with LAX ball in upper back and chest

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