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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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OH Stability (No Measure)

400m Run or 500m Row

2 Rounds

25 Face Pulls

5 OH Squat w/Empty Barbell

5 Inchworm

S1: Shoulder Press (2 RM)

15 min EMOM Shoulder Press

Focus: Engage Lats before you pick up the bar.

0-4 Warm up

4 min: 20 reps 40%

6 min: 2 rep 85%

8 min: 15 reps 40%

10 min: 2 rep 85-90%

12 min: 10 reps 50%

14 min: 2 rep 85-90%

S2: Sport – 100DB clusters +V up (Time)

100 DB clusters

*CATCH: on the top of every minute do 5 burpees

Then 40 v ups

RX+ 50/30

RX: 40/20

SP: 30/15

L1: L1 – 16min ass,updwncj, coaches choice (No Measure)

16 min EMOM

Min 1: Coaches choice

Min 2: Coaches choice

Min 3: 14/10 cal assault (pedal backwards)

Min 4: 20 up downs + DB shoulder press

L2: Life – delt raise,leg ext, Db step up, row (Time)

5,10,15,20,25,30

– Front + side delt raise = 1 15/10lbs

– medball leg ext 10/4lbs (squeeze med ball between legs and extend while lying on back with abmat)

– DB step up + shoulder press 24/20

– cal row

25 min cap

AUX: AUX-couch + runners (No Measure)

2 min each leg couch stretch

2 min Runners lunge