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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – squat clean (Weight)

16 min EMOM Squat Clean + Front Squat

Focus: Catching with arms up and bar back on shoulders so squat can be easier.

Min 0-4 Technique

Min 4: 3+5

Min 6: 2 +5

Min 8: 1+5

Min 10: 1+5

Min 12: 1+5

Min 14: 1+5

Work up to a max

https://www.youtube.com/watch?v=9XgxJK-Z5gw

S2: Sport – “Bad attitude” (AMRAP – Reps)

“Bad Attitude”

Every 3 minutes for 5 rounds complete:

200m Row + AMRAP Squat Clean to Overhead in remaining time.

*Your score is the total number of clean and jerks you complete in each of the five 3-minute rounds.

Rx+: 185/115

Rx: 135/95

Sp: 95/65

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

16 min EMOM

Min 1: 20 Supine Hamstring Curl on Med Ball 20lbs

Min 2: 20 Ring Row

Min 3: 30 one legged box squat 20″

Min 4: 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 – ass,jelly,updown (Time)

For Time

15-12-9-6-3

Cal, rower

Jellies (lunge, lunge, squat, jumping squat)

Plate up down 25/15lbs

Med ball sit up

200m run after each round

RX: As written

SP: half reps on jellies

JUST MOVE: 1/2 reps on Jellies, after each round rest 1 min

24 min cap

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

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