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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: Floor Press (3RM)

15 min EMOM

Focus: Stack forearm’s, feet bent, pause 1 sec at bottom

0-4 min Warm up technique

min 4: 10 reps 50%

min 6: 8 reps 60%

min 8: 5 reps 75%

min 10: 4 reps 80%

min 12: 1 rep 90%

min 14: 3RM

http://www.bodybuilding.com/exercises/detail/view/name/floor-press

S2: SPORT-14min emom snatch+ghd (Time)

14 EMOM alt between (7 rounds)

5 power snatches

8 GHD

*Stagger Starts if needed

Denver – must set up bars downstairs

Score = weight

LIFE

L1: LIFE-15min EMOM (No Measure)

15 min EMOM:

min 1: low plank (on elbows) :45

min 2: 30 hip touches

min 3: :30 wall sit

L2: LIFE-50-50 (Time)

For Time:

50 weighted jumping jax (5/2.5)

40 high knees

30 box step ups (20/16)

20 ring rows

30 box step ups

40 high knees

50 weighted jumping jax

Aux WOD

AUX: Aux – ankle/knee (No Measure)

90 seconds on each leg

https://youtu.be/aLj_VkfQzJI?t=1m32s

Kids Strength/Skill

K1: Coaches Choice (No Measure)

500m row

Dodgeball or other game

K2: Front Squat

Front Squat 6×3

Agility Ladder (1 foot in, 2 feet in, icky shuffle, lateral approach) x 3 each

Kids WOD

K3: Metcon (Time)

3 Rounds For Time-

300m Run/Row

21 KB Swings

12 Push-ups