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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Linear Dynamic Warm Up A (No Measure)

5-10-5 Shuttle x 3 reps

Walking Knee Pulls x 10 meters

Walking Knee Cradles x 10 meters

Walking Quad Stretch x 10 meters

10 push ups

S1: S1 – Power Clean + Hang Squat Clean + Front Squat (Weight)

16 min EMOM PC+HSC

Focus: Keep chest lifted off the ground

Min 0-6: technique work

Min 6: 3+2 +5

Min 8: 2+2 +3

Min 10: 2+2+3

Min 12: 1+1 +2

Min 14: 1+1 +1

Work up to a max

https://www.youtube.com/watch?v=P3IOaVzJA3Y&t=31s

S2: Sport – 500 DU’s (Time)

500 double unders for time.

Every time you break do 10 push ups

RX+ as written (Link 20+) 20 push ups

RX: 250 DU (link 10’s-20’s)

SP: 75 DU (link less than 10)

6 WK: 600 single unders for time. Same rules apply.

L1: L1 – tabata (No Measure)

Tabata:

:20 on / :10 rest [8 rounds of each movement]

Med ball sit ups

DB Strict Press

rowing

single leg line jumps

then 30 fire hydrants each side

L2: Life – row jerks, wb etc (Time)

5 rounds

200m run or row

10 DB Clean & Jerks 30/15

5 ring row into jumping dip

10 Wallballs 14/10

40 Flutter kicks

20 Jane fonda’s

RX: was written

SP: 20/10lbs

6 week Challenge Sp weight 3 rounds

23 min cap.

AUX: aux – 2 mile (No Measure)

2 mile run cool down