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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Game short (No Measure)

2 rounds

8 squats

8 toe touches

8 arm swings

S1: Clean and Jerk (1 RM)

16 min EMOM

Focus: Same catch position on shoulders for each clean

Min 2: 20 reps

Min 4:15 reps

Min 6: 10 reps

Min 8: 1 reps

Min 10: 1 rep

Min 12: 1 rep

Min 14: 1 rep

Beginners do 5-10 reps at light load

S2: Sport – ropeclb,ass,ghd,updwn (Time)

4 rounds

4 rope climbs

20/15 cal assault

—-0 minute rest Then—-

50 GHD sit ups

30 burpees

RX+: as written

RX:2 rope climbs

SP: 30 ring rows (both hands on 1 ring)

6 week challenge:

4 rounds

20 ring rows

20/15 calories assault bike

Rest 1 minute

30 GHD sit ups

20 up downs

L1: L1 – 16 min ham curl,row,delt,skier (No Measure)

16 min EMOM

Min 1: 20 Supine Hamstring Curl on Med Ball

Min 2: 20 Ring Row

Min 3: 30 one legged box squat 20″

Min 4: 60 skier jumps Move quickly cover some distance

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

L2: Life – BJ,Burp,Thrus,row,run (Time)

5 Rounds for Time

10 Box Step Ups 20/16″

10 Burpees

10 Thruster with PVC

20 banded side leg lifts (standing band at ankles lift leg out to side)

400m run

6 week: 4 rounds

22 min cap

AUX: AUX – OH stability + down dog. (No Measure)

4 min EMOM

Banded OH stability walk. KB dangling from PVC. :30 of walking. Use driving lanes to help traffic.

20 plank to down dog with 3 sec hold.