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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Shoulder and Scap Stability (No Measure)

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

2 Rounds

10 Banded Pull Aparts

20 shoulder Pass Throughs w/ band

10 KB Swings

S1: S1 – Kipping drills + pull ups (No Measure)

16 min EMOM

Min 0-8 kipping drills

Min 8: 10 strict pull ups (band if needed)

Min 10: 10 strict pull ups (band if needed)

Min 12: 10 strict pull ups (band if needed)

Min 14: 10 strict pull ups (band if needed)

S2: Sport – run,DU,Heavy russian rest (Time)

10 Rounds

200m Run or row

20 Double Unders

7 Russian KB Swings

Rx+: 100 (DB)/70

Rx: 70/53

Sp: 44/26, double tap

Swings should be heavy

L1: L1 – ham curl,row,delt,skier (No Measure)

4 rounds

20 Supine Hamstring Curl on Med Ball 20lbs

20 Ring Row

—–Rest 1 min—-

4 rounds

30 one legged box squat 20″

60 skier jumps Move quickly cover some distance

JUST MOVE: 1/2 reps + side steps

Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8

L2: Life – barbellwod, (Time)

12 rounds

9 deadlift 45/35 (empty bar)

8 hang clean

7 shoulder press

6 sit ups

After 3 round do a 400m run or row

JUST MOVE: 6 rounds

AUX: AUX – Child’s pose (No Measure)

3 min Child’s pose

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